Normageddon it! > Part 1

YHC has had the honor of being part of F3 for two years now and it is only fitting to celebrate with a week’s worth of Q’s (albeit somewhat disjointed).  This is just a small way to give something back to those who have given so much to me.

Thanks to all of you who have truly helped make this much “more than a workout” and created a great community of mutual encouragement and accountability. YHC is not only in the best physical shape I’ve been in since high school, but much healthier mentally and spiritually than when I started two years ago as well. Not to mention the great friendships that have been made along the way! Thanks for being there in the gloom and for the constant push. It is greatly needed and appreciated even more. Keep it up HIM!

FNGs: None
Warm Up:

• Mosey around the lot for a tour of what was to come…
• Recitation of the F3 Mission Statement (Aye!)
• SSH x 24 IC
• Daisy Pickers x 15 IC
• Frankensteins x 15 IC
• Windmills x 15 IC

The Workout:

We counted off by 3’s to form 3 different groups. Each group split up and ran to one of three stations to do an exercise that was listed on the sheet. When finished, we returned to “home base”, when the whole team was back we did 5 burpees, and proceeded to the next station. The round was complete when all PAX completed all 3 stations with burpees in between. We completed 4 rounds total but dropped the burpees in the last round due to time constraints.

Station 1 > Abs > each exercise = 20 count IC
Round 1 – LBC’s
Round 2 – Freedie Mercuries
Round 3 – Low Slow Flutter
Round 4 – American Hammers

Station 2 > Arms
Round 1 – Merkins x 20
Round 2 – Carolina Dry Docks x 20
Round 3 – Sir Fazio Arm Circles x 10 fwd/ 10 rev IC
Round 4 – Shoulder Taps x 20 IC

Station 3 > Legs
Round 1 – Squats x 20 IC
Round 2 – Lunges – alternating legs – x 20 IC
Round 3 – Star Jumps x 20
Round 4 – Apolo Ohno’s (Speed Skaters) x 20 IC

Mary:

Homer to Marge x 10 IC
Homer to Marge – right leg up – x 10 IC
Home to Marge – left leg up – x 10 IC

Announcements:

• No Mulch this Sat.
• BRR next weekend

T-Claps (Recognition):

• 4 PAX did 2 mile EC – good work!

Prayer:

• COVID
• Kids in school
• Dauber’s daughter is homesick @ Baylor

As always – it’s an honor to lead! Until next time…