Since the mustang launched last year. YHC has always tried to incorporate the stairs at the site for his Q but today the stairs weren’t incorporated, they were the workout

WARM-UP

• 10 Windmills (IC)
• 10 Willie Mays Hayes (IC)
• 10 Sprinklers (IC)
• Clock Merkins (5 @12,3,5,9,12 — 25 total)

THE THANG

• Mosey to Stairs for a few rounds
  • Round 1
    • Up and down all stairs 3 times, touch each step.
    • Once done, find a spot for 3 exercises: 20 Carolina Drydocks, 20 Jack webbs, 20 moroccan nightclubs (IC)
  • Round 2
    • Up and down all stairs 3 times, touch every other step.
    • 3 exercises: 15 LBCs, 15 Flutter Kicks, 15 American hammers (all IC)
  • Round 3
    • Up and down all stairs 3 times, attempt to do step ups at every 3 steps
    • 3 exercises: 10 Standard Merkins, 10 Wide Grip Merkins, 10 Close Grip Merkins
  • Round 4
    • Up and down all stairs 3 times, bunny hop each step
    • 3 exercises: 15 Squats, 15 Prisoner Squats, 15 Hillbilly squats
  • Round 5
    • Up and down all stairs 3 times, karaoke up steps
    • 3 exercises: 15 Standard Merkins, 15 Peter Parkers, 20 SS
  • Now time to attempt to add some suck to the Grizzcalator
    • Up all stairs 1 time, standard Grizzcalator but after pushup add a peter parker on each step
    • Down all stairs 1 time, crab walk down, each step do a dip and a reverse peter parker

MARY

• 10 WWIIs
• 10 Heels to Heaven (IC)
• 15 Freddie Mercuries (IC)

Announcements

• Brotox offered prayers up for people impacted by gov’t shutdown
• Looks like HOA will be approving pull up bars. These will be financed and built by BC pax so get ready to contribute

BOM 

No huge words of wisdom today from the Zooker. Just want to let you know I have really enjoyed my time in F3 and thank you guys each morning for coming out. The fellowship and workouts are great but honestly what I like best is just having 45 minutes to be a dude. I think its all something we really appreciate and I thank you guys for your sacrifice of waking up early and coming out in the gloom each day. Know that every time you do, you have a positive impact on the PAX. Until next time. Aye!