YHC has been given a good bit of ribbing by the PAX recently for his failure, for two and a half months in a row, to fulfill his one main site Q duty – to bring the darn shovel flag to each workout! Well, it must be noted that in order to bring the shovel flag, YHC must first get out of bed on Wednesday and Saturday mornings and bring himself to the AO. So perhaps my fellow F3 brethren have been focusing on the wrong problem. At any rate, both were solved on this beautiful February morning as I was there early with the stars and stripes ready to Q my first workout since my birthday back in December. I decided, since the PAX had missed the flag so much, that we would spend some extra time together this AM.
First up was an Indian run around the perimeter of the AO passing the flag from front to back. When it reached the last person in line, he sprinted it up to the front and the process was repeated until all of the PAX had a turn. The only hiccup occurred when Bumblebee smacked her into a tree and she dropped to the ground After 10 burpees for punishment, we were back on our way.
Next up on the agenda we circled up on the soccer field for:
- SSH x 20
- Mountain Climber x 20
- Sumo Squats x 15
- Merkins x 10
- Planks, right arm, right leg, left arm, left leg
- Imperial Walkers x 20
After the quick warmup we moseyed over to the end of the field for a set of 40 yard 11s with merkins and starjumps. The Shovel Flag served as our marker on one end and watched the PAX huff and puff up and down the field.
Next stop was the basketball court for two sets of four corners. The PAX counted off into groups of 4 and went to each corner of the court. A set of exercises was done at each corner with bear crawls and crab walks between stations. First round was:
- Burpees x 10
- LBCs x 30
- Star Jumps x 30
- Sumo Squats x 30
Next round was:
- Burpees x 10
- World War IIs x 30
- Flutter Kicks x 30
- Merkins x 30
We finished off the main workout by Indian running the flag back around the perimeter of the school and to the soccer field where we circled up for:
Mary
- Boxcutter x 15
- LBCs x 15
- Freddy Mercury x 15
- Homer to Marge x 15
- American Hammer x 20
COT
Announcements:
- The Mule on March 4th…ruck option happening as well. Get with Rouge or Spurrier for details.
- The Bull in early April. Get with Banjo for details.
- Emerald Isle 5k and 1/2 marathon. Candlestick and O-Flex are hosting. Get with one of them for details.
Prayer Requests
- Praise for healing Sussudio’s family/friend
- Prayers for Trump’s mom
Thanks for the opportunity to lead this morning. Such a great group of guys that I feel so blessed to be a part of. I appreciate you guys sticking with me during my ups and downs on this journey. Great to be back out in the gloom again!
