First and most importantly, I want to apologize to the pax that showed up at Natty’s Hump this morning on-time at 0-Gloom-30. One thing YHC loves about F3 is the respect for the pax time – we start on time, and we end on time. I violated that respect by being late, and for that, there is no excuse.
Thank you Tommy Boy for saving my bacon, and taking the pax through Warmorama. As the tardy Q was setting up the Thang circuits, I do not have the exercise line-up, but can tell you that there were a few sets of 5 burpees OYO (a Tommy Boy favorite).
The Thang: The pax broke up into 6 teams, and each went to 1 of 6 circuit stations. They then rotated thru the stations until time was called. The stations consisted of:
Station #1: 15 step-ups each leg, 30 dips & 15 Cindy Crawford’s on each side. The pax then mosey’d to Station #2.
Station #2: 10 pull-ups, 30 switch stance pick-ups & 40 LBC’s (single count). The pax then mosey’d to Station #3.
Station #3: 20 Carolina Dry Docks, 30 lunges (single leg count) & 40 Low Dollies (single count). The pax then bear crawled to Station #4.
Station #4: 30 paver curls, 30 Wojo squats & 40 High Dollies (single count). The pax then crab waled to Station #5.
Station #5: 30 paver overhead tricep extensions, 15 hot foot crosses on each leg & 40 LSF’s. The pax then standing broad jumped to Station #6.
Station #6: 20 Lt. Dan’s, 30 plank jack’s & 40 WWII sit-ups (some of the teams were instructed to do 30 instead). The pax then mosey’d back to Station #1 for some rinsing & repeating until time was called at 6:05. At that point, the pax Omaha’d back to the shovel flag for 6MOM.
Mary: 15 in & out’s (in cadence), 15 Freddy Mercury’s (in cadence), 15 Crunchy Frogs (in cadence), 15 cross-leg sit-up’s (single count), 15 Pfeiffer Scissors (in cadence) & 15 American Hammers (in cadence).
Announcements: Unfortunately, your YHC/Q recorded over the name-o-rama and announcements in an effort to get Midlife’s email address. So, if any of the pax want to email me (jack.kreber@kreber.com) the announcements they made, I will add them to this back blast.
Slum Lord took us out with a prayer.
Thanks to the pax for allowing me to partially q this morning. And, again, I am so sorry for being late. It will not happen again.
PAX: Thurmanator & Tommy Boy (thanks again!!)
QIC: 11/16/16
Leave A Comment
You must be logged in to post a comment.