- When: 07/06/16
- QIC: Arsenio
- Pax: Arsenio, Big Papi, Bookworm (RESPECT), Cousin IT, Crack Corn, Dewey, Digahole, Grammar, Hokie, Mailman (2.0), Nice Body, Past Due (RESPECT), Peaches (moved), Shrimp (RESPECT), Splinter (DOUBLE RESPECT), Stitches, Stretch (moved), String Bean, Thumper (RESPECT), Tin Man (RESPECT), Wimpie
Prologue: Arsenio pulled into the Boyd Lee lot at about 5:10am, for fear that he would never live down a late start. Thinking he would be the first on the scene, he stepped out of his sweet sweet Toyota Corrolla with confidence. As he approached the grounds of his Virgin-Q. It wouldn’t be long before the PAX showed up to post in full force to hit it hard. As the wind began to blow, he locked in his “father in-law” given, late 70’s, hand me down tie to ensure that the agenda for the day was set. This morning it was all about Business, and the brothers of F3 were going to make sure business was good…(END)
YHC is grateful for the opportunity to lead the PAX in a simple but effective workout. For my VQ I decided to wear a tie…in honor of the moment. We were about business, and the energy was in the air. My main man String Bean brought the tunes “Who Let the Dog’s Out,” and of course the “Arsenio Hall” Theme music. Nice Body came back to work, Grammar stopped in from the beach, Book Worm came early to catch up on NCIS in the car, and Cousin IT was there to bail me out. Alright, me and my tie “Lachey” were ready for business!
WARM-UPS (In cadence):
- 10 Side Straddle Hops
- 10 Free Squats
- 10 Abe Vigoda (Windmill)
- 10 Side Straddle Hops
WALKING DRILLS 40 yards (Warmup)/ Recovery Jog
- Walking Lunges
- High Knees
- Butt Kicks
- Pass Blocking (lateral slides in squat position w/punch)
- Duck Walks
- “Mutant Caterpillars” (Side Straddle Hops into Walk out Merkin- Thrust Up (Nice Body ID))
- Frankensteins
**Mosey To the Shelters (20 ct recovery) “Say Neighbor…How you doin? Look back and say, give me some more!”
THE THANG
- Bench Step-ups (ea leg), Irkin, x12 (Chop Feet) OYO
- Bench Step-ups (ea leg), Irkin, Dips x12 (Chop Feet) OYO
**Mosey To the hydrant- Line up on the curb
Mod. Ciabatta 6 Rounds of “Rocky Butkis” (30s work/10s rest)
Line Dancin’ (parking lot) 3 Intervals/ 20s 1/2 Speed, 10s burnout, 12s recovery “Say Neighbor…I love line Dancin”
**Mosey to the Flag
- Circle Burpees x 21 (Chop Feet)
- Suicides (2 rounds 60 yards)
- Chill Cut Plank (1min)/
- 20 WW2’s
- Chill Cut Peter Parker’s In Cadence x 10
COT/BOM
Prayer Request and Praise Reports:
- Lantz family
- Splinters Daughter is getting married
- Splinters Coworker (previous prayer req) was blessed with MAJOR provisions
Announcements
- Sign Up for Beach House with Shrimp
- Sasquatch ($20/person…proceeds to help Papa Smurf…can volunteer, ride bike, must be at 12:00 min pace)
- Stretch signed the plan (8 workouts in 7 days…beast)
- FIA
- Crack Corn VQ Monday
Epilogue: Arsenio left the workout grateful for the challenge and support of the PAX. He was grateful for Cracked Corn, putting him in an EH. However truth is, he didn’t need much of an EH because this was exactly what he needed. A kick in the backside to move, and accountability to become a leader and servant at the same time. Without any further business the meeting was adjourned…until next time.