Although we all try to bring our best to every Q, we’ve got a bit of a tradition of bringing some real A-game to your F3-versary Q. Maybe you build a theme around your favorite exercises, maybe you replay your first post, maybe you dream up something entirely new. With that in mind, YHC pondered a number of options… a tire carry relay like the one Spooky threw out that August morning 2 years ago? Maybe a musical melody busting out Roxanne or Tubthumping like Outbreak dropped at YHC’s second post? Or perhaps a yoga-themed workout like YHC used recently — at least until it put RG3 on the DL (who knew that could happen?)
YHC wanted something memorable and blocked off some time Sunday night to put it all together. Ah, but those best-laid plans… you know, the ones that go astray? It all came apart last night when dealing with an emergency all evening led to a 2:30 am bedtime, a near fartsack, and only the vaguest notion of what to do with 15 eager pax. But in the end, like every morning… it is showing up that matters. And boy, YHC was surprised to see a whopping 25 of us in a circle on the main stage at Pville. Time to think on the fly.
The old reliable Warmups
SSHx51-ish (Q got in the zone and forgot to halt)
IWx10
WMHx10 (Skandasana style with full extension)
Good Morningx10
Mountain Climbers x10
Merkin x 10
Borrow the Thang from the best – easy as 1-2-3
Plagiarism is the sincerest form of flattery, they say. Last Friday, Homes plagiarized Coco… today your Q plagiarized Homes.
Pax mosey to the parking deck
All perform a series of multiples of 1-2-3
1x Pullup, 2x Merkin, 3x Ab exercise of choice, then run a lap around the building
Return and repeat the sequence and increase by one pull-up each time
2x Pullup, 4x Merkin, 6x Abs
3x, 6x, 9x
…
10x, 20x, 30x
Time was called when the majority were at the 9 count.
Mosey to the Lumina Wall. Split the group into two slightly lopsided groups, the first larger (by about 2) took the wall for a peoples chair with a 5 count each. The second group held plank throughout. Switch sides and repeat, during which time a slight mutiny by the allegedly smaller group that became an escalating count eventually reaching the low teens.
Mosey back to the main stage for a village green field length bear crawl with 5 burpees at the end and a sprint back to home.
Mary
Flutter kick x30
Scissor kick with alternating toe touch every 3rd lift
Boat canoe ala Spooky
Alternating leg crunches (aka Freddy Mercury?) – Lopair
6-inch leg raise & hold – Homes
Announcements
French lick reminds us all to join the super cooper little red wagon foundation Rockin’ Run is just a month away on Saturday, September 29th. Please register to support this incredible foundation through a really fun event.
https://www.sportoften.com/register/21182/super-cooper–s-rockin—run-and-family-fun
Closing
F3 is a reminder to give thanks, as we do every morning. After two years YHC wanted to call out some of the people that created the opportunity to post in Pleasantville. Homes, the site Q… Spooky the Q that first day… and LoPair who took the time to put out a random email about F3 that led yours truly to show up in the gloom one fine morning. Thanks, brothers all.
Aye!