Bit Up and Gassed Out in the Swimming Pool
EC: Fanny Pack and Nemo
FNG’s: None
Warm Up: So there are some “cardinal rules” as I’ve found within F3 such as “If you can’t do it…don’t Q it”. This is a great rule. One that I’ve tried to live by in the 30 ish Q’s I’ve taken since joining F3 in October. One that I’ve been able to do well so far. Today, YHC almost failed to push through his own Q. Nemo even said during EC, “my legs are just not feeling it”. It was the same for me, and by the second time we took Library Hill, YHC relied on his brothers to take some IC counts and continued on… for them!
Warm-Up: SSH x 30 IC, Good Mornings, mosey, Sir Fazios And SSH x 20 IC. Head to the bottom of Library Hill.
The Workout: With BRR coming up, gotta mix the hills in. We did 3 Library Hill repeats from the bottom with stacked exercises at the bottom and top. Bottom: 5 burpees. Top: 5 burpees, 10 reverse lunge IC. Bottom: 5 burpees, 10 reverse lunge IC, 15 squats. Top: 5 burpees, 10 reverse lunge IC,15 Squats, 20 Shoulder Taps. Bottom: 5 burpees, 10 reverse lunge IC, 15 squats, 20 shoulder taps, 25 mountain climbers. To the top once more for about a minute long plank hold, form focused, control your breathing, etc. Mosey to the rocks, Cusack to the barber shop for some haircuts.
10 second each pax count for People’s Chair. Grab your rock and do 25 Curls and 25 Rut Rows. 10 second count each pax BTTW and do 25 Shoulder Press and 25 rock spanks IC. Do People’s Chair for 10 count each pax and then grab the rock for 25 Tricep press and curls. Finish with 10 count pax BTTW. Cusack the rocks back and head over to Mary.
Mary: 25 counts of the following: LBC, Freddie Mercury’s, Dying Cockroach, H2M, Standard Merkins, Heel Taps. Plank hold for about 90 seconds. Have a nice day!
Announcements: Mulch… Sign up! Emeril and M4L collecting donations for Neighbor to Neighbor and Healing Transitions.
T-Claps (Recognition): Pax grabbing some cadence counts and following my exhausted butt around downtown!
Prayer: I’m celebrating 18 yrs. with the M today! Unspoken. YHC took us out. Honor to lead…but I’ve got some work to do!
