Inside voices checklist: six household bricks, five dumbbells (not the PAX), two basketballs, one rock from the school yard, Bluetooth speaker and tabata timer. These are not your ordinary school supplies but they make great fitness toys. With the upcoming school year starting this week, it was appropriate to crank up the tunes and head over to Lindley Elementary for some “School of Rock” (Jack Black style).  After setting up the gear and signage, YHC made it over to the main AO with ten minutes to spare. However, the AO was PAX free, but as the 5:55 class warning bell chimed, multiple cars screeched into the parking lot. Moreover, several PAX rolled in just after the tardy bell causing class to start late. It’s a good thing YHC is lenient on the tardy policy (could have assigned burpees to everyone). Here is how the Rock Concert played out:


  • Imperial Walkers X 25 IC
  • Copperhead Lunges X 10 each leg
  • Parker Peters X 15
  • Mountain Climbers X 15

Mosey over to Lindley Elementary

Act 1

21 stations were set up, PAX instructed to perform listed exercise at each station AMRAP style, then rotate in clockwise formation after time is called. Tabata timer set for 45 seconds with 8 second rest.

  1. Tricep Extension
  2. The Bird’s Nest (with basketball)
  3. Dying cockroach
  4. Sun Gods
  5. Squats (with Big O’le Rock)
  6. Crunchy Frog
  7. Flock of Seagulls (with bricks)
  8. Fire Hydrant
  9. Rooster
  10. Arm Curl (with bricks)
  11. Burpee
  12. Windshield Wiper
  13. Front Dumbbell Raise
  14. Monkey Humper
  15. Dive Bomber
  16. Lateral Arm Raise (dumbbell)
  17. Jump Rope or Moguls
  18. Crab Cake
  19. Lunge with Twist (with dumbbell)
  20. Groiner
  21. Merkin (with one hand on basketball)

Intermission 1 (half way through exercises) – Crab walk down hill run back up – Repeat twice – Graffiti and 3 for 1 break out into a crab walk race

Intermission 2 (3/4 way through exercises) – Bear crawl down hill, lunge back up

Mosey back to Shovel Flag


  • Ski Abs X 20 IC
  • ABC (spell out with legs)
  • Flutter Kicks X 30 IC
  • Low Dolly X 20 IC
  • American Hammer X 20 IC

COT: Leadership Quotes:

  • Real leadership comes from the quiet nudging of an inner voice. It comes from realizing that the time has come to move beyond waiting to doing – Madeleine Albright
  • Leaders think and talk about the solutions. Followers think and talk about the problems – Brian Tracy
  • Whatever you are be a good one – Abe Lincoln


  • Miles for Matthew – sign up for the F3 Team – M’s and 2.0 invited goal is to have over 50 –
  • Soul Crusher moves to Lindley Park Elementary front entrance – Every Sunday at 6:30
  • Best of luck to 3 for 1 as he moves on to his new job and training

Thanks to all for helping with Tabata teardown.



PAX: LYnda

QIC: 08/27/16