With the recent change in meeting spot (due to construction) it has led to “new” opportunities at the big parking lot opposed to the track and practice field (closed for construction) that YHC has always attributed to the skunk. So today we would use the parking lot.

This is the middle Q of my attempt at leading at all three Hillsborough AOs this week, what has come to be known as the #tripnip (hat tip to nubbin who was the first, and so far only to complete the triple), and also the Q most in question due to the M starting a new work schedule but alas the stars aligned and I got the green light so here is how it went down.

Warm up

5:30 6 PAX all brought cinder blocks eager to get after it (perfect number for some partner work)

Fellowship lap around parking lot to get warm

Windmills (IC)x10

Good Mornings (IC)x10

Porta John Chinooks (IC)x10

WMH (IC)x10

The Thang -Stink BOMBS

Count off to 3 (This is now your partner)

YHC broke down the set up and challenge to reach 1000 reps per pair.

5 cones set up in star pattern and additional cone in middle. 5 cones represented BOMBS and each pair was responsible for cumulative reps at each cone before moving on. One PAX doing exercises while partner went to middle and performed 50 corresponding exercises to act as the timer return to outside cone and then flapjack.

Burpees(150) -curls

Overhead press with cinder block(200) – LBCs

Merkins (200)- SSH

Big boy sit ups (150) -bent over rows

Squats (300)- triceps extensions

The PAX showed up this morning with cinder blocks, kettle bells and even a ½ cinder block to use for exercises at middle cone and overhead press (modify weight as needed).

First two groups went in order and finished with a few minutes to spare, we went to pick up the 6 (who started with merkins) and had ~13 burpees to go and we realized how little help we were going to be to add to the totals. Burpees mercifully complete. All PAX moved to overhead press for cumulative count for last group to finish right on time.

Mary

No time but we did LBCs and Big Boy Sit ups

COT

Continued prayers for Muzungu and the final push for his event in Friday

Prayers for those PAX traveling this weekend

Nickelback took us out

NMS

Sometimes searching the F3 exercise leads to inspiration for a really challenging work out. Check out the official version at https://f3nation.com/exercises/. I search for ideas because I still consider myself new to this group and learning how to Q workouts since starting ~6 months ago. I don’t know what my Q “reputation” might be or what it will evolve into but I do strive for balance and success/accomplishment for the PAX who make the commitment to post each morning. I consider it an honor to lead so while I am still learning we try new things. After reading several BB to see how to set up a successful BOMBs workout I modified to give us our 1000 rep challenge goal and we accomplished it together this morning.

We pushed each other and without a doubt was hard but lately for YHC the workouts have been a place for respite from the hard “stuff” life throws at us. This group of F3 brothers in the Northern Province are a blessing to me (and my family) and in a long winded way I just wanted to say thank you. Thank you for pushing in fitness, pushing in commitment and pushing for family. SYITG