8 PAX posted on this muggy ground soaked day at the gloom to witness YHC on his VQ. Stretching and usual chatter ensued until the clock struck 5:30, the disclaimer was given and the pain was distributed equally…
THE WARMUP:
- SSH x20 – IC
- IMPERIAL WALKERS x15 – IC
- COTTON PICKERS x10 – IC
- BABY ARM CIRCLES x10 (FORWARD/REVERSE) – IC
FOR BREAKFAST:
- MOSEY TO ROUNDABOUT
- CLOCK MERKINS x10 AT EACH HOUR 12, 3, 6, 9 – OYO
- DIPS x30 – OYO
- BEAR CRAWL CLOCKWISE LINE TO LINE AND PERFORM EXERCISE OF Q CHOICE – ALL OYO…1ST LINE PLANK JACKS x15 , 2ND LINE MOUNTAIN CLIMBERS x20 , 3RD LINE SALUTE PLANKS x30
- SAME THING IN REVERSE ORDER COUNTERCLOCKWISE AND REPEAT AT EACH LINE
FOR LUNCH (LUNGE):
- MOSEY TO 1ST LIGHT POST ON SUNLAKE BLVD
- BURPEES x10 – OYO
- LUNGE TO 2ND LIGHT POST
- BIG BOY SIT-UPS x20 – OYO
- LUNGE TO 3RD LIGHT POST
- MERKINS x30 – OYO
- LUNGE TO 4TH LIGHT POST
- SQUATS x40 – OYO
- LUNGE TO 5TH LIGHT POST
- LBC x50 – OYO
- PLANK OR AL GORE TIL ALL PAX COMPLETE
- HOWLING MONKEYS 2 ROUNDS
FOR DINNER:
- INDIAN RUN BACK TO BB COURTS, CATCH ME IF YOU CAN STYLE 5 MERKINS FOR LAST PAX
- HARD 11’s – SPRINTING FROM ONE END OF THE COURT TO THE OTHER
- MERKINS ON ONE END BIG BOY SIT-UPS ON THE OTHER COUNTDOWN 11,11 10,10 9,9…UNTIL ALL WERE COMPLETED
VQ PROVIDED FREE DESSERT FOR ALL PAX:
- 3 MINUTES MARY, FLUTTERKICKS x20, LEG RAISES x15, AMERICAN HAMMER x15, OUTLAW x5 CLOCKWISE AND REVERSE – ALL IC
- 20 BURPEES TO FINISH IT OFF!
COT:
- Continued prayers for Haka’s sister in law that her and her family can stay strong during this difficult time
- Prayers for Dillio’s grandfather who passed recently may he rest in peace as he is in a much better place now with the Lord
- Prayers for the people of Hawaii that their families and homes are safe with the volcanic activity happening
- Prayers for the ones who could not make the beatdown for whatever reason and that they find a way to come back out
MOLESKIN:
- A special thanks from YHC for all those who posted today to witness and guide me through this nervous yet exciting time as VQ. I could not have done it without your support and guidance over the last month.
- Shout out to @VANELLOPE he showed up for his 2nd beatdown and was pushing hard, hope to see him post many more times going forward
- Missing @notoriousnyc today, he was one of the PAX that guided me when I first started and I would not be here if he had not taken the time to answer my questions when I first learned about F3Lutz. Hope that we can all put aside our differences whatever they may be and retain our fellowship and continue to grow and become stronger and better leaders together.
- 2nd F coming soon in June sometime TBA for some paintball action!