YHC earns “respect” on March 13, 2017.  In honor of such, I have committed to Q’ing on the 13th of every month in 2017.  So, this AO was first.


The Pax joined YHC just out from under the parking deck for warm up:

Good Mornings x 25

Side Straddle Hops x 25

Imperial Walkers x 25

Wind Mills x 25

After being properly warmed up, YHC led to the Pax on a “short” run to the rock pile on the Greenway under Glenwood Avenue where we proceeded with:

Rock Curls x 15

Rock Overhead Presses x 15

Rock Bent Over Rows x15

Rock Triceps Extensions x 15

Repeato x10

Repeato x 5

Having sufficiently worked our arms, the Pax split into two lines for an Indian Run back to the safe confines of Crabtree Valley Mall.  We proceeded to sprint up two parking deck inclines with 5 burpees at the tops of each incline.

We then proceeded to the exterior ramp entering the parking deck for “7s” which included Hand Release Merkins at the bottom of the ramp and Prisoner Squats at the top.

The Pax then “sprinted” to the warm up location for Mary.

LBCs x 50

Homer to Marge x 15

Freddie Mercury x 15

The end.

Circle of Trust with count-a-rama, name-a-rama, announcements and prayers concerns.  YHC praying us out.  As I approach 50, after almost two and a half years of F3, I am in the best shape of my life – physically, emotionally, and spiritually.  Thanks brothers!