With the new year and new decade upon us, YHC was excited to have #thebighouse Q. It’s also just a few days away from my F3 1 year anniversary so I was doubly pumped. January also starts the ‘Forces of Nature’ challenge where PAX try to average 100 pushups and 50 pullups per day for the month with some entry money going to charity (win-win). YHC decided to make sure all PAX in attendance today met their quota for pushups and pullups.

Warm Up

• Side Shuffle Hops x20 IC
• Imperial Walkers x10 IC
• Arm Cirlces, Forward & Reverse, x10 IC each
• Willie Mays Hayes x10 IC
• 5 Burpees OYO

The Thang

Mosey to the Great Wall Activity Park, stopping at each of the 5 intersections along the way to perform 10 merkins.

Partner up for pullups, 5 ct x 10 sets for each PAX. Between pullup sets, PAX take turns calling out an exercise (diamond merkins, bonnie blairs, jump squats, hill run, sweat angels, mountain climbers, burpees, a few others).

Mosey back to the AO, stopping at each of the intersections along the way to perform 10 merkins.

Back at the AO, we did a series of bear crawl/crawl bear, forward and backward crab walk, bunny hops, and wheelbarrow.

Mary

Each PAX called out a Mary exercise, including: LBC, Homer to Marge, box cutters, princess Kates (aka hello Dolly), merkins x20, hammy, and ring of fire 5ct pleasuring the giant (jump squat).

Announcements

• Thirsty Third Thursdays to start back in January, but probably on a Sunday night. Nitro will post more details.
• Murph Feb 24th @ The Thicket
• Sign up to Q–many Q sheets are open in January.

COT/BOM

YHC encourages each PAX, if they haven’t already done so, to set a personal, professional, and fitness goal for 2020, and–more importantly–to build a (realistic) plan for how to achieve each of the goals.

One of the tenets of F3 is male community leadership. Every PAX at today’s workout had the opportunity to lead the other PAX. Find additional outlets to continue that leadership, both outside of F3 and within F3 (sign up to Q).

Until next time, Aye!