PAX: 14
Airplane
Cratchit
Mathlete (R)
Dauber
Red Card
Mama’s Boy
Storm Trooper
Hush Pupy
Scratch-N-Dent
My Pleasure
Crock Pot
Brown Water
Wildflower
Asian Zing (R)
Weather 36 deg F light rain on and off
Disclaimer/FNG
YHC is not a professional nor has he received any certification or training. Everything Q says is merely a suggestion. You are a PAX and are here of your own free will. This will be a high intensity exercise, so if you have any medical condition or physical limitations, you should consider not participating. You are encouraged to modify everything as necessary according to your ability, disability, injury, fitness level etc.
Warm up: we hit a quick mosey (the short way) to the front parking lot and went through:
SSH(IC)x21
Grass Grabbers (IC) x21
Toy Soldiers(IC)x21
Abe Vigoda(IC)x21
Kendra Newmans
Michael Phelps
Thang:
We counted of in threes. Group 1 grabbed a coupon for station 1.
Each group started at their respective station, dis the exercises, and rotated as a group.
Station one (w/coupons)
21 res of each Bench press
Curls
Big Boy sit ups
Squat
Overhead Press
Station two:
21 reps of each exercise
Step ups
Dips
Lunges
Flutter Kicks
American Hammers
Station three:
2 sets of 10 reps each exercise
LBCs
Box Cutters
Merkins
Freddy Mercurys
Monkey Humpers
We returned the coupons and had time for a few more exercises:
Mary:
Gas Pumps(IC)x21
Man Makersx2
all you got to the Flag
COT:
CoR/NoR
Announcements-Poker run Ruck id Friday! Backflop is looking for HC’s to his Poker night.
Message-I had several guys working on me before I made it out to my first workout. A year ago I would’ve told you that 5:30 workout would never happen, but now I often wake up before my alarm. You guys have encouraged me into this habit that has made me better. I am trying to be that encouragement to the new guys,. The numbers 2 was for Feb-10 was for the day 21 was for the Anniversary of my M and my wedding!!
Intentions-The Family of young Ellie, who passed away due to complications from Lupus (shared by Cherokee region) . Also a confidential prayer request from one of the County guys.
Naked man moleskin: It was cool to see some of step up and count for their groups. e had a few veterans encourage the newer guys to count for specific exercises. That’s one step closer to them being ready for their first (or next) Q.
It’s game day.
Asian Zing
F3 Louisville 