With YHC guest Q-ing the newly founded Clinic, I figured it would be a good day for some cardio/running.
Warm up:
Mosey one lap around amphitheater
SSH IC
Windmill IC
Copperhead Squats IC
Imperial Walkers IC
The Thang:
YHC reminded the PAX that F3 is not just about a workout. It’s about the man that hasn’t yet posted and its about the man next to you. So we all partnered up for….
Partner carry sidewalk to sidewalk followed by 5 Bropees
Switch up partner carry back for 5 more Bropees
Rinse and Repeat
Quarter Pounder….
Sprint to sidewalk do 25 merkins, run backwards back to beginning.
Sprint to middle of stage do 50 Squats, run backward back to beginning
Sprint to next sidewalk do 75 Mountain Climbers, run backward to beginning
Sprint to other side do 100 SSH, run backward to beginning
The Cooper….
10 Star Jumps, 10 Merkins, 10 BBS – run one lap around amphitheater
9 start jumps, 9 merkins, 9 BBS – run one lap
8, 8, 8 – run lap…….
all the way down to 1, 1, 1 – run lap
YHC made it to the round of 3, 3, 3 with one group ahead on 2, 2, 2 (probably), when we were running short on time. Circle up for some….
Mary:
Homeboy led LBC’s IC
Drumstick called out lunges….. tried to call some sort of cadence (failing miserably) while YHC grabbed phone to check time once again. YHC called out cadence with/for Drumstick for lunges until PAX completed 10 each leg
Fleetwood led Werkins IC
Spaceballs led Mike Tyson (not really IC either but who’s counting)
YHC guess this wasn’t a circle of Mary afterall. All PAX that were called upon gave an exercise other than core exercises. Oh well… QIC tried.
COT:
Homeboy shared about Danny Dukes and his wife Vicki who were involved in a car accident this weekend on their way to/from Lighthouse Retreat to minister to families dealing with childhood cancer. Vicki passed away from the accident and Danny is still in the hospital. Their three children are grown with children of their own but will obviously miss their mother. Please pray for Danny as he recovers physically as well as in the months to come as he recovers emotionally from losing his beloved M.
Second F lunch opportunity at Moe’s in Woodstock on Highway 92 on Fridays at Noon.