Six pax at Lame Duck – YHC didn’t work on a game plan. Fortunately when one Qs an average of once a week, the fly by the seat of the pants method takes on more of a “what can I pull from another workout” mindset pretty quickly. And thus we were off:

F3 and Recovery Road Disclaimer given – welcome to Swingline for his first RR post….and he volunteered to Q next Wednesdays Injured Reserve…. nice.

Asphalt: 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

“Elevens” aka Jack Webb – 10 Merkins, 1 air press, 9 Merkins, 2 air press….

Upstairs: “Fives”
15x Irkins
15x Dips
15x Alternating Left / Right Step Ups
15x Derkins
15x Elevated Crunch

12x Irkins
12x Dips
12x Alternating Left / Right Step Ups
12x Derkins
12x Elevated Crunch

10x Irkins
10x Dips
10x Alternating Left / Right Step Ups
10x Derkins
10x Elevated Crunch

Exceedingly slow pace
8x Irkins
8x Dips
8x Alternating Left / Right Step Ups
8x Derkins
8x Elevated Crunch

LBC Pyramid to 30 (5-10-15-20-25-30-25-20-15-10-5)
Holding up at the end of each count for Q Count 5

Happy Hours

F3 Dads workout

Prayer Requests:
F3 Men and their families, those with prayers unspoken

Swingline took us out