YHC jumped on the Q opportunity last Saturday during coffeteria while Abu was HL-ing. Had I known what my Friday workday was going to look like YHC may have been willing to pass it over to another PAX.  Arrived at 7:01, with 13 PAX waiting and hustled over to get warmed up. During warmups, the chatter started coming out heavily. A PAX (not calling any names) thought it would slow the Q juices if he swapped my 25# KB for a 35# KB. YHC must say it only got them flowing more!! Throughout the beating, the fumbled exercise naming was a test ;) to make sure the PAX were paying attention and willing to correct YHC…and they passed the test with flying colors! Disclaimer: this BB may or may not be 100% accurate…open to corrections/suggestions.

WARM UP

• 50 Side Straddle Hops IC (and the chatter began and hardly let up for the 59 minutes YHC was Qing)
• 50 WWIs IC
• 40 Merkins IC

THE THANG

• KB Lunges (sidewalk to curb at the building)
• KB Bear Crawl drag back to the sidewalk
• KB Single Arm RDL’s 20 each side IC
• KB Single Leg RDL’s 15 each side IC
• KB Swing 10 IC
• KB Bono and Weave (aka bob and weave) 20 IC (my auto-text let me know I’ve been typing Bono on the regular, replacing Bob with Bono)
• KB Figure 8s 20 OYO (who knows how many each PAX actually did)
• KB Lunges (sidewalk to curb at the building)
• KB Bear Crawl drag back to the sidewalk

11s – KB Curls and KB Goblet squats (the 35# kb that was swapped for my normal 25# kb made this a challenge for YHC)

• Lunges (sidewalk to curb at the building) – no KB
• Bear Crawl back to the sidewalk – no KB
• 25 Side Straddle Hops IC
• 25 WWIs IC
• 20 Merkins IC
• KB Run (raced from the sidewalk to curb at the building and back to the sidewalk)

The Pax selected option 2 (see below) rather than a rinse and repeat of the KB exercises. Not sure either option was better than the other…

• Jack Webbs – 1 Merkin to 4 Air Press, then 2/8, 3/12, 4/16, 5/20, 6/24, 7/28, 8/32, 9/36, 10/40
• 1 cool down lap around the park

MARY

• Cousin IT – Grave Diggers IC  – 10 each side IC
• Boston Lager – Makhtar N’Diayes – 20 OYO
• Pied Piper – Partner up for 30 seconds of Ankle Grabber Leg Throw Downs

COT 

• Name-o-rama – FNG Naming. Welcome, Homer and Bruin! Great to have you both out!!
• Prayer Requests
  • Cable – Pray/Praise – Daughter getting married today
  • Pied Piper – Pray – North Lenoir High School students tragic car accident (1 went to meet the Lord and 1 in critical condition)
  • Abu – Praise – M back out to FIA
  • Baby Ruth – Pray – Step-sister gave birth 25 weeks early, will require NICU for a lengthy amount of time
• Announcements – https://www.f3enc.com/announcements/

Needless to say, if you were there, YHC was slow getting there (1-2 minute tardy) and not 100% mentally with the cadence/exercise names. The beauty is that the PAX embraced the challenge and encouraged the Q along the way while dishing a solid load of mumble chatter. Days like today let me know that F3 is for all men and the PAX will meet you wherever you are!! Lastly, the streak continues, we had at least 2 that couldn’t remember or get out their age during name-o-rama. #winning

Thanks to Abu for the guidance and the opportunity to Q at the toughest AO of the week [Boyd Lee Beatdown]!!!