Co-Q Special

Shrimp called YHC early yesterday while OTW to @F3TheGoodFight! Was really strange for the phone to ring while on the way to a 0530 workout. He was heading down early to prepare for Beach Day tomorrow and needed a Q. YHC was up to it, but wanted to get somebody to Co-Q, especially a VQ. Die Hard was 50/50, Crankshaft was all in, till he found out the AO was on the West Side. Pied Piper sent YHC a DM and said that he would do it. Some plans were made and were ready to see who would show. YHC found out someone that he had been trying to get to come signed up on the App, then HC’d for #TheGloom! Pied Piper and YHC got there plenty early to finalize plans and then watch the PAX role in. Was hard to determine some of the PAX cars, once they got out we knew who had posted to make themselves better.

Warm-up

YHC gave a quick disclaimer.

Pied Piper led in the following:

10 Good Mornings IC
10 Side Straddle Hops IC
10 Side Straddle Hops Double Time IC
Global Warming (Al Gore Shuffle – right and left, mixed with Merkin Mania – Regular, Ranger, Diamond, Plyo)

The PAX seemed to be warmed up, so we went onto…

The Thang

YHC instructed the PAX to a slow mosey toward the exit to the neighborhood. While running directions were given that we would complete 2 loops in the neighborhood. The first was an Indian Run and the second was a Scout Run. The PAX soon learned that it’s a different ballgame when there are fewer PAX. Mosey back inside the AO and baton was handed back to Pied Piper.

Partner up…One Partner would mosey the opposite speed hump and start 50 squats as a team, other PAX would bear crawl half way and then sprint, flap jack till team reaches 50. Spalding was relieved when he realized he said Bear Crawls, not Crab Walks. Then was overcome when he realized how far the speed hump was.

Same scenario, but 100 lunges (both legs = 1). Eventually one team reached 100…

Baton was tossed to YHC and we headed for the Bleachers for the following:

5 Hallelujahs
5 Irkins
5 Dips
5 Dirkins (feet on top of bleachers if you were up to the challenge, good work Duff)
5 Crunches

10 Hallelujahs (Spalding wanted to stop at 5)
10 Irkins
10 Dips
10 Dirkins
10 Crunches

5 Hallelujahs (PAX thought we were going higher)
5 Irkins
5 Dips
5 Dirkins
5 Crunches

Mosey back toward the #ShovelFlags.

Tunnel of Love, 1 round.

30 Seconds of each of the following:

Supermans
Bannana
Canoe

BOM

Beware of other drivers out there – running red lights and not paying attention.

Hoser will have a boot on the rest of the month.

Spalding mentioned the Liz Upton family and Tommy Peacock as he cared for her.

Spalding’s M as she continues to recover from surgery.

YHC closed us in prayer.

COT

Beach Day tomorrow!

#TheSasquatch on July 29th!

Signup for both events or to find more events go to www.f3enc.com!

Moleskin

Awesome to Co-Q with Pied Piper! He always has a good plan and it went smoothly this am! Great to have Stump Jumper join us, Pied Piper mentioned he invited him on Wednesday. Stump Jumper is in town working with Barbour Hendrick Honda and finished the EH on Side Hustle. Side Hustle recently had Tonsil surgery and is looking to get in better shape! YHC looks forward to working out with him and others in #TheGloom! Great to meet Buffet for the first time and to see the other brothers that I may not see every day!