Merkin Mile Monkey Humpers

Preamble:

Happy to have the opportunity to pinch hit for Goose who was feeling under the weather. YHC hadn’t Q’d in a while because of the highly motivated Bad Apple HIMs have been snatching up Q’s like hotcakes. We are currently booked through April. 

Warm-O-Rama:

Extended stretch session to prep the PAX for covering some ground.

Weed Pickers, Toy Soldiers, Windmills, Copperhead Squats, Michael Phelps, Achilles/Calf stretch on curb, Calf stretch on bumpers, Quad Stretch Flamingo Style, repeat Weed Pickers

The Thang:

Mosey on Trail to Pull Up Bars, split PAX into 3 groups to rotate through 3 sets of the following:

• 5 Pullups + 5 Hanging Leg Lifts (lift legs as high as possible and try to touch the bar) QIC noticed that @Goat and @Spider excelled at this. 
• 20 Dying Cockroaches (Alpha Count)
• 15 Donkey Kicks

Hit the sidewalk up Hardscrabble Rd for a Merkin Mile

• Sets of 10 Merkins at various points. PAX holds plank while waiting on the 6. 
• Mixed in a backpedal between telephone poles
• Arrived at @Outhouse’s front yard for 2 sets of monkey humpers with a synchronized syllable count of “Leave-No-Man-Be-hind,-Leave-No-Man-Where-You-Found-Him” (12 reps)
• Lunge walk around the culdesac
• Ran back to pull up bar station continuing with multiple stops for merkins and planking for the 6. 

Pull Up Bar Station Part Deux::

• PAX lined up for Morning Call with pairs of PAX completing 7 pull ups each. 
• Lined up PAX mixed in sets of Bonnie Blairs and Merkins while pull ups were being completed.

Mosey back to the Gloomy Bad Apple parking lot:

• Alternating Offset Merkins using parking curb – 1 set of 10 (Alpha Count, 20 total)
• Finish with partner leg throwdowns (15) to top off the core from Sprocket’s murder session on Weds.

COT:

Too many people in the hospital right now fighting through medical challenges. Spider’s friend, Sprockets great niece, TheBurn’s daughter.

Foster kid scholarship opportunity – holler at Thud

Bad Apple shirts about to drop! Thanks Sprocket.

Naked-Man Moleskin:

Always a pleasure to lead these men, thankful for F3. Leave No Man Behind, Leave No Man Where You Found Him – we need to always look out for our F3 brothers.