Yesterday afternoon, Zook put out the call for a Q along with a meme of the infamous “Bueller? Bueller?” quote. YHC responded in kind with, “Um, he’s sick. My best friend’s sister’s boyfriend’s brother’s girlfriend heard from this guy who knows this kid who’s going with the girl who saw Ferris pass out at 31 Flavors last night. I guess it’s pretty serious.” Then , YHC obliged to take the Q. Being an old fan of Ferris Bueller’s Day Off, I’ve dropped in one more quote for you down in the COT.

3 PAX showed up for the now regularly scheduled Friday 5k EC at 5:00. We arrived back at the AO just in time for YHC to change his shoes and gloves, catch his breath, and round up the troops so we could mosey to the bus parking lot for Warm-Ups.

Warm-Up

• Side Shuffle Hops x20 IC
• Imperial Walkers x10 IC
• Good Mornings x10 IC
• Slow Merkins x10 IC
• Slow Squats x10 IC

The Thang

YHC had a wide variety of routines planned for this morning to ensure a full body workout.

Thang 1: Burpee Timer. 10 burpees per minute for 5 minutes. After your 10 burpees are complete, whatever seconds you have left in the minute you use as rest until the start of the next minute. Afterwards we caught our breath by moseying to the parking lot on the opposite side of the school…you know, the one with the stairs.

Thang 2: Stair climb/Johnny Dramas. Full loop of ascending and descending the stairs with a stop for Johnny Dramas x25 IC at the top. Repeat three more times for 4 total rounds of stair climb/Johnny dramas. The M’s in our lives will appreciate our now-bulging calves.

Thang 3: One of Chums favorites, I think he calls them clock merkins. Start with both hands on the curb and do 5 merkins. Make 90 degree turn so left arm and leg are on the curb and take 5 bearcrawl steps to the right. Perform 5 merkins. Make 90 degree turn so feet are on the curb and take 5 steps to the left. Perform 5 merkins. Make 90 degree turn so right arm and leg are on the curb and take 5 bearcrawl steps to the left. Perform 5 merkins. Make 90 degree turn so hands are on the curb and take 5 steps to the left. Perform 5 merkins.

Thang 4: Dice game. After seeing Flenderson’s exercise dice back in November, YHC had to make a quick trip to Five Below and drop 3 large ones on his own foam exercise dice (money well spent). Today was the first day YHC broke it out at a workout. We went around the circle twice with each PAX rolling the dice and then calling the cadence for his exercise (12 total exercises performed). There’s something freeing about letting fate decide which exercises we do for a bit. The dice Gods ordered up a variety that included some burpees, merkins, side shuffle hops, lunges, mountain climbers, and–lastly–squats, which was a perfect segue to the next thang. (And yes, it turns out that ‘segue’ is the correct spelling for the word that actually sounds like ‘segway’. Thank you Google.)

Thang 5: 4 minute HIIT routine that consisted of the following–20 seconds squats, 10 seconds squat hold, 30 seconds SSH, 20 seconds squats, 10 seconds squat hold, 30 seconds merkins, 20 seconds squats, 10 seconds squat hold, 30 seconds peter parkers, 20 seconds squats, 10 seconds squat hold, 20 seconds full body extensions, 10 seconds squat holds. It’s not as complicated as it sounds, but it’s harder than it sounds. YHC called out the exercises as they came up to keep everyone on track.

Thang 6: Batwings routine consisting of the following without relaxing arms–forward arm circles x10 IC, seal claps x10 IC, overhead claps x10 IC, shoulder presses x10 IC.

Mercifully, it was time for some Mary and to call it a day. I don’t know about the rest of the PAX, but to me that felt like one hell of a workout. YHC hopes everybody got what they needed.

Mary

• Boat/Canoe
• Merkin Ring of Fire, x5

Announcements

• Grunge recommended PAX join in on the global post challenge in 2020 (post at each of the 39 or so Churham AOs, one 2nd F per quarter, one 3rd F, one CSAUP, one post outside of Churham). Excel tracker on Slack.
• Tuesdays on Ice continues at #therabbit and #thejag.
• With the turn of the calendar, there are lots of openings on the BC Q sheets in the coming weeks.
• March will be co-Q month at #thebighouse. Each week we should have two Qs sign up to lead the workout together. Could be a more experienced Q paired up with a less experienced Q, but doesn’t have to be.

COT

With the late addition to the Q sheet, YHC didn’t have anything profound prepared so YHC repeated what he said back on New Year’s Day about resolutions. Instead of repeating it here I’ll direct you to RG3’s COT from #thewall this morning, found in his blackbast here: https://f3churham.move-marketing.net/moseying-around-the-wall/ . Great message, RG3!

Finally, I’ll leave you with this quote from Ferris Bueller: ” Incredible, one of the worst performances of my career and they never doubted it for a second.” 🙂 Funny, but hopefully not truly one of the worst Q performances of my career!

Until next time, Aye!