- When: 05/10/2018
- QIC: Boston Lager
- Pax: Boston Lager, Cousin IT, Glow Worm (RESPECT), Hot Spot (RESPECT), Hurricane, Kahuna (DOUBLE RESPECT), Ma Bell, Noonan, Patch (RESPECT), Pied Piper, Rafiki, Red Beard, Sinker, Spinal Tap (RESPECT), String Bean, The Closed Hand
- FNGs|Visiting Pax: FNGs - Sinker, Red Beard, Noonan
YHC had a plan to destroy the legs today as he searched near and far to lay the punishment down. A mix of Tabata, a traveling combo, and follow the leader was in store. It was great to see three FNG’s show up. I will let String Bean and The Hot Spot fight over who actually brought them out.
Disclaimer given and it went something like this:
Warm Up:
-Lap around the perimeter
-Low deep squats IC X 12
-Merkins IC X 12
-Mountain Climbers IC X 12
The Thang:
Tabata Mashup:
20 sec work/ 10 sec rest
Exercises:
-KB Goblet Squat
-KB Sumo Dead lift to High Pull
8 Rounds in succession
Traveling Lunge Combo:
YHC instructed the PAX to get into groups of three. Cones were set up 50 yards apart.
2 PAX members would lunge down 50 yards (one member would lunge with a KB while the other member would lunge without). Same PAX members would lunge back with the other PAX member taking the KB.
The other PAX member would perform KB burpees AMRAP until the other two finished with their lunges. Each group would rotate so every member would do 4 rounds. About half way through the first round YHC told Pied a modification would be in order as the legs were already mush.
3 rounds were completed
Follow the Leader:
Keeping the groups together (same group of three) YHC instructed the PAX to perform three exercises:
-Renegade KB Rows
-Broad Jump 5 reps
-50 yard sprint (down and back)
The PAX would line up in their groups and go in order (i.e. PAX 1 started with the renegade row, while the other two waited in line. Once PAX 1 finished he immediately started the broad jumps and PAX 2 started renegade rows. Same for PAX 3).
3 rounds were perfomed
AB O Rama:
-Side Plank Holds with KB (15 sec hold each side X2)
Figure 8’s with KB (2 rounds- 8 and 10 reps respectively)
Prayer Requests:
-Glow Worm’s interview
-C12 brothers and sisters
-Spinal Tap- Mother going through a spinal compression fracture; mother-in-law with a mental health crises, buddy Steve being addicted to pain killers.
-Pied Piper- Church secretary diagnosed with colon cancer. Hospice has been called in.
-Vandelay, Doubtfire, and Silverback out with injuries
-Rafiki- Brother and son with the flu
Announcements:
-F3 licence plates can be ordered. Check out the announcement section on the site.
-String Bean has the Q at the commons on Sunday. “Word to ya Mother” work out.
-Pub Ruck May 25th. Will be 12 miles starting at 6:45pm and end around midnight. It’s just walking and drinking!!
-116 kid friendly workout this Saturday
Mole Skin:
Great push by the PAX today. The legs were really stressed, and the PAX did all the reps and sets. Awesome to see FNG’s Noonan, Red Beard, and Sinker come out!! These guys were beasts!! Potential future leaders of F3ENC. Thanks Piper for the opportunity to Q!
Until Next Time:
Lager