A strong group of 18 PAX arrived promptly to start out the week with a beat down at Crucible on a calm 47 degree morning. This being YHC’s inaugural Q, I took 2/3 of my 2.0s out to Williams Park on Saturday to pick up trash and help me plan the workout. For any of you younger than 30, the quote comes from the movie Office Space, the same source as TPS Report.
Here’s what went down. Note: Reps are to the best of my recollection; # of reps on the plan wasn’t exactly what was executed.
With one FNG present, a quick disclaimer was given, and we jogged to the basketball court.
Warm-up
SSH x 25, Imperial Walkers x 15, Windmill x 15, Sir Fazio arm circles x 10, reverse x 10, Mountain climbers x 20
Work out
Jog towards shelter. Lunge across walkway to track. Run to 1st corner of track, backwards crab walk (walk crab?) to picnic bench, run to volleyball court. Partner up; size doesn’t matter.
Partner 1: Erkins on side of court while Partner 2: Crawl bear up the hill, bear crawl down. Flapjack.
Partner 1: Rocky Balboas on side of court while Partner 2: Crawl bear up the hill, bear crawl down. Flapjack.
Partner 1: Derkins on side of court while Partner 2: Crawl bear up the hill, bear crawl down. Flapjack.
Plank when all are done, arm up, leg up, 6″ plank hold, etc.
Jog back around track to picnic bench, forward crab walk to corner, run to shelter.
Partner 1: Two sets of 15/10/5 – Wide-arm Erkins, dips, burpees, while Partner 2 does a lap around track, bear crawl on far end of field between first corner and park bench. When Partner 1 has completed two sets of 15/10/5, balls to the wall (BTTW) until Partner 2 back from running. Note: Evidently some Partner 1 PAX thought BTTW means people’s chair. Either way I guess there were balls on the wall. Flapjack. Plank when Partner 1 is back from running lap until all are finished running.
Partner 1: Two sets of 15/10/5 – Derkins, prisoner squats, burpees, while Partner 2 does a lap around track, bear crawl on far end of field between first corner and park bench. When Partner 1 has completed two sets of 15/10/5, people’s chair until Partner 2 back from running. Flapjack. Squat hold when Partner 1 is back from running lap.
Dips x 15
Plank, shoulder taps x 15, plank, right arm up, left arm up, etc.
Run down first section of track, turn right at corner towards basketball court, run back to parking lot.
YHC has ManRam demonstrate a prisoner cell merkin burpee (PCMB). That’s what happens when you invent an exercise. Five PCMB OYO.
Mary
LBCs x 20
American hammers x 25
Low slow flutter x 20
Crunchy frog x10
Plank, 10 counts, 6″ plank hold
One minute left. 5 burpees OYO.
COT
Announcements, Prayer requests
Welcome Manic Monday to F3! He seemed to enjoy and sounds like he plans to return.
Juggernaut is Friday 5:45 at Baileywick Park. Give it a try!
BRR – Blue Ridge Relay sign-ups; Tecumseh is putting a team together. N2N Flag football sign-up.
3rd F Forum continues at noon on Mondays, gathering on the second floor of Panera Bread on Six Forks (near Whole Foods).
Continued prayers for Cold Stone’s wife. Thanks to Pink Slip for taking us out.
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Early last Spring, YHC posted for the first time. I was able to post about once per week due to my family’s schedule. Then I took about four months off from F3 late summer through Fall while training for the Richmond marathon. Once returning to F3 in December, I started posting more regularly and enjoying the work-outs quite a bit. I figured it was time to Q and enjoyed the opportunity of leading these strong men for the first time. Aye!
