Shout out to great PAX who pulled YHC Hash Brown through his Maiden Q!
Shout out to Friar Tuck for challenging HB almost 1 year ago and to the F3 Brotherhood which has been for me…wait for it…Transformational.
No FNG’s & away we went with 2 circle runs behind EastGate pond, down QH Road, and back to parking lot with the following station reps in between:
Merkins x 10 (and x 20)
StarJumps x 10 (and Sumo Squats x 20)
Circle up and concluded warm ups with:
SSH x 25
Imperial Walker x 20
Good Mornings x 15
And the Thang….
Jog to top of sidewalk along soccer field; work DOWN and UP the ~ 75 foot ladder of pain
Partner up and wheelbarrow – low plank hold at top
Bearcrawl – squat hold at top
Burpies – 1 at top, run down & 2 at bottom; run up & 2 at top, run down and 2 at bottom. Repeat till PAX reached 5 burpies at top – squat hold
Bearcrawl – squat hold at top
Partner up and wheelbarrow – low plank hold at top
Jog to wall near lower playground and do “Rapid Fire Reps”..combo of OYO and count cadence
Dips X 15
Box Jumps X 10
Derkins X 15
Finish strong w/ Mary
Low slow flutter X 25
WW2 sit ups X 20
(Ode to Box Jump) – Who can hold the low plank the longest? Red Card winner!
Prayer Requests for family dealing with brain cancer, families starting school, and other in life crisis
Announcements for more Q sign ups and 9/11 Stair Climb Convergence
Reflection on the wisdom/value of Friendship….1/4 of Americans suffer from loneliness and say they don’t have one close friend….consider reaching out to someone you haven’t in a long time and be an encouragement
Awesome morning – YHC gratitude for all PAX who showed!
