It was fun to be back in the saddle as the Q at The Falcon. The Man Makers EC Siren call was put out and 4 other PAX joined YHC in answering the call.

YHC once again used his Q privilege to work on his progress towards the Forces of Nature Contest. So, pushups and pullups would be prominently featured as YHC tried to catch up with the pace set by Yanni and others.

After completing the EC ManMakers, an FNG HCd by Juco rolled up and we came upon the arriving PAX and we counted 22. There was a renewed emphasis to focus on the fundamentals with the disclaimer, a focus on form, safety and modify as necessary….and then we started the…

Warm-up:

• SSH x 20
• IW x 20
• Arm Circles (5 forward, 5 forward big; 5 backwards, 5 backwards big).
• Mountain Climbers x 20
• Slow Merkins IC x 10

We finished our warm up in a run from the launch site, on the sidewalk down Garrett Road and down the back entrance to the parking lot. During the run we had some great conditions for some solid mumble chatter, and 2nd F that you might expect.

The Thang

The PAX finished the run at a good spot near the guard rails, where we would be doing some dips and Johnny Dramas. The early finishing Pax performed low squat holds while the rest of the Pax finished up. We grabbed some rail for the following:

• Dip IC x 20
• Johnny Drama IC x 20
• Dip IC x 15
• Johnny Drama IC x 25
• Dip IC x 10
• Johnny Drama IC x 30

After a short recovery, the PAX sprinted to the traffic circle, pounded out 20 merkins, then sprinted to the top and planked in order of finish creating two equal (in number and speed) lines of 11. We then ran a Ricky Bobby to the Woodcroft Shopping Center. Paying heed to Loonie’s reminder to emphasize safety, we crossed the roadways at crosswalks only.

Once we arrived at the parking lot of the shopping center, we broke up in groups of 10 (as two pax departed early – YHC is not offended). We reformed into our groups of 10 and did a series of circuits around the parking lot. We evenly distributed ourselves around three of the parking lot lanes and the middle station being the aesthetically pleasing pull up bar in front of Chubby’s Taco’s and Joe Van Gogh. The concept was to have a perpetual motion work out with multiple stations to do low reps with high intensity. Groups of two would perform AMRAPS at each of the stations, and then get caught by the group pushing them from behind and so on. We started with merkins at each location, then moved on to air squats and lunges while maintaining AMRAP pull-ups at the pull-up bar station. We completed roughly 3 rotations in 15 minutes and then headed back to the launch site. We demonstrated the same hyper-focus on safety as we returned, and it was great to see the PAX taking care of each other.

Mary

We had a few minutes for Mary and we did:

• Heels to Heaven IC x 20
• Hello Dolly IC x 20

COT

Welcome FNG China Girl (HT to JUCO EH and BandCamp newb for the nickname ). Assisi reminded us all that we are all in this thing called life together, and we are here to help each other through it. He encouraged us to feel comfortable opening up and being vulnerable.

The Bull is coming up in a little over 9 months.

Thanks for hanging with me!

Aye!
Boucher