Quotes of the Day:
- “Never tell the Q what to do” ~Apnea~
- “I wanted to make my return when Endo was on Q cause I hear he has the easiest Q’s” ~Vanellope~
A cold and breezy morning in the gloom enticed 13 PAX to post for some hard work and a few laughs. YHC filling in on short notice but always prepared to bring something wild to the table. A surprising return to action for “The Killer of Men” @Vanellope. We even had time to tell a few legendary tall tales for the newer PAX that were unaware of how he obtained that secret identity. The disclaimer was given and we were ready for the action.
WARMUP
- WINDMILLS – X10 – IC
- HAPPY GILMORES – X10 – IC
- FRANKENSTEINS – X10 – IC
- BREAKDANCERS – X10 – OYO
- CIRCLE BURP – 10 SEC INTERVALS – X20 ROUNDS
- PARTNER UP FOR RO-CHAM-BE (Dedication to Apnea as he brought this wonderful exercise to us)
- BIG BOI SITUPS / LBC’S – X10 ROUNDS INCREASING BY 1 EACH ROUND
- LUNGES (hard way) / SQUATS – X10 ROUNDS INCREASING BY 1 EACH ROUND
Nothing like a few rounds of Ro-Cham-Be to get the mumble chatter really fired up. YHC has realized that no matter how good or bad you are at this in the beginning it is the ending rounds that really count.
THA THANG
- 4 CORNERS – 3 MIN ROUNDS – X5 ROUNDS – 30 SEC REST BETWEEN EACH ROUND
- ROUND 1 – BURPEES x1 AT EACH CORNER
- ROUND 2 – BIG BOI SITUPS x2 AT EACH CORNER
- ROUND 3 – MERKINS X3 AT EACH CORNER
- ROUND 4 – GROINERS X4 AT EACH CORNER
- ROUND 5 – SQUATS X5 AT EACH CORNER
YHC had a bit of a shituation between rounds and had to make an abrupt departure during Round 2, however a quick return was eminent to jump right back into Round 3 (thanks in part to Apnea’s quick thinking). 3 1/2 years with F3 and never had an issue until now, must be the new diet that YHC has been on to drop the excess pounds…
- MOSEY AROUND DOG PARK TO BACKSIDE OF COURTS
- BRUCE LEE – X1 SET – OYO
- RO-CHAM-BE – BURPEES / MERKINS – X2 ROUNDS
- AYG BACK TO COURTS AS TIME EXPIRED
COT
- Prayers for Apnea and his family during this incredibly tough time
- Blessings on the return of Vanellope and continued healing for him
- Prayers for all those unable to attend due to illness, injury or the dreaded fartsack
MOLESKIN
- XMAS party at Cheesehead’s home 12/11, RSVP asap on Slack, Dress to Impress (bowtie recommended lol)
- Holiday cards/gift bags for the veterans home are in full effect. See Chowdah’s posts on Slack for details