Don’t care when the Farmer’s Almanac says the official calendar date for the start of summer is…. YHC determined it’s summer now…. with a week long forecasts for mid-90s approaching 100 degrees… we are in for some sweaty mornings just from a simple 10 minutes warm-up. By the time the Pax hit Ball-Of-Man…we stunk. Like really stunk. Not quite Frat-House-Party-Room next morning hungover pledge cleanup stink…but the high school locker room of boys going thru puberty and unwashed clothing for the last ten days stink. And it’s only going to get worse.
F3 Disclaimer / Recovery Road Disclaimer: YHC is not a professional. You are exercising at your own risk. Please consult with your doctor before beginning an exercise program. If it hurts, stop doing it and pick another exercise. If you think it’s going to hurt, pick another exercise. If your form stars to fall apart due to fatigue, start skipping reps to keep better form.
AstroTurf: Dice Standard Warm Up
25x SSH, slow pace (2 per 4 count cycle – 50 reps)
20x Good Morning, Stretch
20x Imperial Walker
10/10X Arm Circles
20x Prayer Squat, Stretch
20x Windmill, Stretch
20x Mountain Climber
10/10/10x Shoulder Shrug, Neck Roll / Reverse
20x Prisoner Squat Stretch
15 Q Count Standing Leg/Leg stretch, switch
15 Q Count Plank Calf Stretch, switch
15 Q Count Butterfly Stretch
McAlister’s Deli Fountain:
Most of the Pax chose to double up reps on the Irkins and Dips using a slow 4 count cycle…..and Man Ram performed his dips using some type of Russian Squat Dance alternating leg method that just looked down right difficult.
15x Irkins
15x Dips
15x Alternating Right Left Step Ups
15x Derkins
15x Elevated Crunch
15x Irkins
15x Dips
15x Alternating Right Left Step Ups
15x Derkins
15x Elevated Crunch
15x Irkins
15x Dips
15x Alternating Right Left Step Ups
15x Derkins
15x Elevated Crunch
10x Irkins
10x Dips
10x Alterating Right Left Step Ups
10x Derkins
10x Elevated Crunch
In the last circuit, YHC skipped the Alt Left Right Step-ups (probably due to some oxygen deprivation) but was reminded by Man Ram as he stepped away from the fountain…. so we went back and did them….which, as it turns out, was a rather necessary step…as YHC had plans to go to the opposing fountain in front of JCP to tax the Pax with a fountain tier a good 6 inches taller than the one we just finished four circuits on…… and Yes, we agreed you could tell the difference in height after 4 circuits on the McAlister’s Fountain.
On the way to the JCP fountain we passed a six pack group of tomatoes (plus one -probably- sad-clown-esque male) performing lunge walk right at us. Man Ram asked if we were ready for a rendition of Jets-and-Sharks show-down…. We arrived at the fountain to find half of it occupied by water bottles, sweat towels, a couple of foam rollers and other items YHC simply didn’t recognize and doesn’t want to….
JCP Fountain: The lower tier step is 6 inches higher than at McAlister’s Deli
12x Irkins
12x Dips
12x Alterating Right Left Step Ups
12x Derkins
12x Elevated Crunch
12x Irkins
12x Dips
12x Alterating Right Left Step Ups
12x Derkins
12x Elevated Crunch
As the Pax were performing their two circuit pec deck top off, the (mostly) opposite gender crew arrived back on the scene watching as we finished up. To which they picked up 25 pound plates (apparently from the Fern across the street?) and proceeded to start in on weighted squats. Good work. On the was to the AstroTurf several Pax questioned whether we should have invited the Lone Soldier to join us, as he surely must have been asking himself if he could have cast aside his allegiance to he ladies and joined the brotherhood…. but alas, another opportunity for a Billy Zane missed….
AstroTurf: Mary – Box Jump showed up from East Bound and Down to get coffee at Starbucks….but joined us instead to make our finale with Seven Pax.
50x LBC (2 per 4 count cycle – 100 reps)
25x American Hammer (2 per 4 count cycle – 50 reps) lead by Cornholio
20x R LBC (2 per 4 count cycle – 40 reps) lead by Man Ram
Pax Plank-o-Rama:
20 Pax Count hold each position – Regular-Sarkozy-Regular-Putin-Regular-Chilcut
Count off 7 (6 plus Box Jump for Mary)
Name-o-Rama
Announcements:
Komen 5 k run last Saturday – all Pax finished under 30 minutes. Multiple F3 men were in top 25 finishers, several were tops in age groups.
Thirst Quenchers – This is the third Thursday in June so 12:00 Noon at Q-Shack North Hills Mall for a bible inspired discussion among men about men.
Prayer Requests:
Man Ram’s Son at Camp
Geddy’s Son at Camp (and an arid desert hike for 10 days)
Ball-Of-Man:
Man Ram lead us out.
-Dice
