You’ll have to ask Scram about Rule # 3. Today we had a strong group of 16 to help celebrate YHC’s ascension into the realm of respect. Here is a brief summary for viewing pleasure:
Slaughter start on the Knoller Coaster: Bear Crawl up the hills, Lunge Walk across, Crab Walk down.
Warm Up: Jazzercise, Ukranian Soldiers, Ski Jumps, Apple Bottom Poppers, HR Merkins, Freddy Mercuries, West Virginia Prom Dates, High Knees, Butt Kicks, Appalachian Lunge Walks, Hillbillies, Mummy Kicks.
Exercise One: Indigenous People’s Mario Jumps. Man in the back completes 5 merkins, then runs to the front. We made our way to the bottom of the hill.
Exercise Two: Broke Back Railing. Side lunge under the rail – work your ways to the top of the sidewalk.
Exercise Three: Mount Chaplain
Ascent: 2 Double Tap Hand Release Merkins plus 20 Mountain Climbers at the first parking lot. Add two merkins to the mountain climbers at each parking area until your reach the top.
Descent: 5 Heels to Heaven at first parking lot. Add 5 at each lot.
Exercise Four: Tooth Fairies up the staircase. Then mosey back towards the flag.
Exercise 5: Mystery Box
One PAX draws an exercise for everyone to complete – they run up the hill and back. Then switch
Exercises included: Pickle Pounders, Hand Release Merkins, Hello Dollies, Crawl Bear, Broad Jumps.
Back to the Flag for Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: Great crowd today as YHC reflected on turning 50 (tomorrow) and 6 plus years in F3. It has truly been a blessing! This workout featured some of my favorite routines from Q’s past. Ran out of time for Ring Around the Toadie, unfortunately. The FORGE was the site of my original workout at F3, so its always great to see all of the regulars. Strong work today fellas!
SYITG
Rule Number 4: Always Respect Your Elders
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