All men in orange today, to honor fellow F3 member, Darth Visor. Somber feeling.
After Disclaimer given YHC began with mosey to the traffic circle and started the warm up.
IC — Side straddle hops x 15
IC –Cotton Pickers x 15
IC — Merkins (or as YHC like to call them Mericans) x 15,
Mountain Climbers x 15. Picked it up and mosey to Sun Lake.
Stopped at the first light pole on Sun lake heading north…. YHC told PAX the plan, sprint to each light pole, and perform exercises.
Exercises at each light pole:
Colt 45’s
LBC’s x 20
Monkey Humpers x 20
Merkins x 15
Calf Raises x 20
Sprint to last light pole. YHC informed PAX to Wash, Rinse Repeat (WRR) going south.
Get to the last light pole, YHC told men to line up in single file line. Black snake Indian Run back to the basketball courts.
Next set of exercises meant to be team building (which it absolutely did) and it got some good mumble chatter out of the PAX.
Tunnel of Love
Lap around the parking lot and courts.
PAX started to line up for another Tunnel of Love but YHC asked the men what was the opposite of love was. PAX said hate.
Bridge of Hate
Lap around the parking lot and courts
Bruce Lees
Then over to the ledge next to the mailboxes for dips in cadence.
YHC checked on time and still 8 more minutes to go (We sure got in a lot)
Lap around to the Basketball Courts.
Merkin Waterfalls up to 5. YHC should have went back down to 1 (Won’t make that mistake again)
Forearm Planks for 30 Seconds, rest for 10, 30 Seconds, rest for 10, hold for 30 seconds, rest for 10. Still 3 minutes to go. Vanellope had a great idea – Burpees x 10. Still 2 more minutes…. Forearm plank hold for 30 seconds, rest for 10, hold for 30 (ish), rest for 10, hold for 30, rest for 10.
Such a privilege to lead the Q today! YHC has two more coming up and is still looking for a log. Hope our visitor from Kentucky got home safely, hope to see you again Viking.
COT:
-Haka and his M are going through stuff. Lots of prayers being lifted up for the family.
-Prayers for Apnea and M as well for things going on in their lives currently.
– Prayers for the Darth Visor and his family.