With a shade under 48 hours to go until the 9/11 stair climb convergence, YHC had a gameplan to save the quads, i.e. no people’s chair, squats, lunges, etc.  A pax of 8 arrived & embraced the Wendesday gloom, no FNGs present so abbreviated disclaimer given and we were off.

WARM UP:

Mosey out to Bruckhaus St. down to the front of BC community center, up the stairs & back over to the bball courts & circle up for the following:

  • SSH – 30x
  • Fazio Arm Circles – 25x both ways
  • Good Mornings – 15x
  • Imperial Walkers – 15x
  • Windmill – 15x

THE THANG:

Mosey down to the field left of the bball courts & line up for the following:

  • Run length of field at 1/2 speed, 10 Merkins OYO at the end
  • Backwards run length of field, 10 Merkins OYO at the end
  • Karaoke length of field, 10 Merkins OYO at the end
  • Reverse Karaoke length of field, 10 Merkins OYO at the end
  • Run length of field at 3/4 speed, 10 Merkins OYO at the end

Mosey to parking lot behind the school & partner up for the following:

  • 1 partner does the Nippler while the other runs the long loop around the parking lot – Flapjack
  • 1 partner does Plank Jacks while the other runs the long loop around the parking lot – Flapjack
  • 1 partner does Mountain Climbers while the other runs the long loop around the parking lot – Flapjack

Mosey over to rock pile – pax were instructed to be prideful, but not crazy b/c the save the quads philosophy called for a lot of rock work (Birkenstock kind of listened)

  • 20x of Curls, OH Press, Rows, Triceps
  • 15x of Curls, OH Press, Rows, Triceps
  • 12x of Curls, OH Press, Rows, Triceps
  • 10x of Curls, OH Press, Rows, Triceps
  • 8x of Curls, OH Press, Rows, Triceps

Return the rocks & mosey back to the front of the community center, down the stairs & back down Bruckhaus St., making our way to the shelter with benches:

  • Irkins – 25x
  • The Dip – 20x

MARY:

  • LBCs – 20x
  • WWIIs – 10x

ANNOUNCEMENTS:

  • 9/11 Stair Climb Friday at 0530, be there 0515 sharp for warm-ups & instruction
  • Candlestick reminded the group that F3 is more than fitness; if you don’t feel compelled to Q a F1, Q a F2 or F3 event; remember the focus is to strengthen male leadership in our community through all 3 Fs

PRAYERS:

  • Spurrier’s friend and her family facing tough times
  • BRR pax – safe travels & healthy return
  • 3 Doors Down on his 200-mile bike race this weekend

3 Doors Down took us out.

It was a pleasure gentlemen!

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