YHC was excited to get back at it after a long Q hiatus. The often heard disclaimer “Listen to your body. Take a knee if you need to” is very important and should be taken seriously by all PAX. After 4 months of F3 and getting in the best shape of my life, I developed a shoulder injury which ultimately required surgery Jan 2015. No, F3 wasn’t to blame. I had the same issue 3 years ago. How I responded this time was much different. 3 years ago when my injury appeared, I quit exercising. I gained 25 pounds. I got lethargic. I grew out of all of my clothes. Sad clown syndrome? Absolutely! I was simply overweight and out of shape. Fast forward to last September. Same injury, but I now had F3. I had a reason to stay in the game. I had you to hold me accountable. I had you to pat me on the back and say “Go Screech!” I had you to be my friends in the gloom and in the light. Thanks! So with F3 in my life, I started running. I’d show up at workouts and run while the PAX did their Thang. I started hitting the running workouts. I worked on keeping Black Ops going. My running got stronger. Today I’m running a lot and am preparing for BRR next month. Thanks for the encouragement!
The PAX of 7 followed me for a short warm up jog down the parking lot and back to the car. I passed out a sledgehammer to each of them.
Warm Up
- Indian Run across small bridge down greenway to open area (paddle with hammer, hold hammer straight out in front when running from back to front)
- SSH x 20
- Good Mornings x 15
- Windmills x 15
- Fazio Arm Circles 10 each
- Merkins x 15
- Mountain Climbers x 15
Continue Indian Run – right on Blue Ridge Rd – Right to Solis Apartments – Up hill to back of parking lot next to large field – PAX each got a tire off trailer
Tire Work
- Hammer Time OYO x 10 (Beat hammer with tire)
- Fast Feet x 15
- Tire Press x 15
- Tire Curls with hammer in tire x 15
- Hammer Time OYO x 10
- Stack up tire with partner – Derkins and dips off tire x 15 each
- Tire Roll x 15
- Tire Alternating Flips x 15
- Tire Bear Hug Lunge down and back twice
11s
I’ll have to say. This sucked! We started with 5 Hammer Times at the top of Hingis Kahn. Jog with tire across parking lot down the stairs to bottom of Hingis Kahn. 6 Tire Burpee Presses. Jog up the mountain. Repeato.
YHC lost track of time and made this an hour workout. Sorry guys! Everyone gets an EC for a job well done!
COT:
Announcements – September 11 Stair climb. The Forum at 12:00, Panera Bread Six Forks
Prayer Requests – YHC mother has late stage Alzheimers. Family is working on moving her to a facility next month. Prayers for my dad who is having difficulty with this.
Geddy took us out with a great prayer.
Naked Moleskin:
My last Q was last September 11 months ago. I had Qs scheduled through the rest of year. It was very discouraging to have to cancel them all due to the injury. I had bought a bunch of sledgehammers and picked up 30 tires. They were used only once and have been collecting dust in my garage. Nice to be able to use them again. Due to being out for 11 months, I have to catch up on lost time. I scheduled 11 Qs through the rest of the year. Be there! Tires and Sledgehammers!
It was a pleasure and honor to lead!
