Overview – Deflator Q8.0 occurred on the occasion of YHC’s 44th birthday. 6-28-73 and 44 were themtically riddled throughout the workout. Strangely enough, 44 also matches the total number of mosquito bites I left with. That was madness.
Warmup – 28 SS Hops IC; Rainbow Arm Circles (14 each direction for a 28 total); 6 4-ct Merkins; 28 LBCs
Mosey to the Track. Setup 5 cones in the field inside the track in a pattern to make up the extremes of a huge “4”. At first cone: 28 Merkins. Forward lunge to second cone and do 44 LBCs. Bear Crawl to third cone and do 28 squats. Side lunge to fourth cone and do 6 4-ct Carolina Dry-docks. Sprint to fifth cone and hold 73-count plank. Run backwards to first cone and repeat (to make “44”). And repeat another time just for the heck of it.
Then, perform a burpee lap around the track – one lap, stopping and doing 6 burpees at each 1/4 mark. Had enough of the 6-28-73 and 44 mix yet? Not so fast.
Mosey back to the flags for a final birthday celebration. Perform two Rings of Fire with style. For style #1 – all PAX on their 6 and hold 6″; each PAX then takes turns flutter kicking while singing “Happy Birthday to You” to Deflator. For style #2: all PAX hold plank; each PAX then takes a turn performing a Merkin until 44 Merkins are performed in total. I’m pretty sure I heard mumble chatter such as “this is the worst birthday party ever”….
Count-o-rama and Name-o-rama performed sucessfully.
COT anchored simply by Jeremiah 29:11 – “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.” Just a uplifting, positive reminder on what turned out to be a great birthday.
Balled it up and concluded with some birthday snacks – orange slices and breakfast squares.
Thanks to my fellow F3 brothers for sharing the day and humoring me during this Q. I had a great time!