31 pax posted this balmy January morning, and seemed ready for some fitness fun. Disclaimers were disclaimed, and off we went!
Warmorama: The pax mosey’d to the parking lot next to the recreation center, and circled up for: 20 SSH (IC), 15 sobriety style sun gods (wind & unwind IC), 15 chinooks (wind & unwind IC), 15 360 degree lunge/squats (IC), 15 Abe Vigodas (IC) & 15 string rippers (IC). We then mosey’d to the parking lot next to the church.
The Thang: YHC/Q had the pax break into 6 teams to match the 6 stations set up. Each team started at their designated station, where each individual pax would do the 3 exercises specified at each station (upper body, lower body & core), and then the team would make its way to the center station by the means designated. The center station consisted of 5 burpees. Once each team was properly burpee’d, they would move to the next station for additional fun. This was all done to a music sound track exclusively curated for this beat down.
The 6 stations went like this:
Station #1 – 20 hand release merkins, 30 switch stance squat pick-ups & 40 LBC’s (single count). The team then bear crawled to the Center Station for 5 glorious burpees. The team then right shuffled to Station #2.
Station #2 – 20 Carolina dry docks, 30 lunges (single count), 40 low dollies (single count). The team then crab walked to the Center Station for 5 more glorious burpees. The team then left shuffled to Station #3.
Station #3 – 20 paver (about 20 lb.) curls , 30 Wojo squats, 40 high dollies (single count). The team then standing broad jumped to the Center Station for 5 more glorious burpees. The team then right shuffled to Station #4.
Station #4 – 20 paver overhead presses, 30 hot foot crosses (15 hopping on each leg), 40 LSF’s (single count). The team then alternated 1-leg bounds to the Center Station for 5 more glorious burpees. The team then left shuffled to Station #5.
Station #5 – 20 paver tricep extensions, 30 jump knee tucks (single count), 40 plank Jacks (single count). The team then squat walked to the Center Station for 5 more glorious burpees. The team then right shuffled to Station #6.
Station #6 – 20 flock of seagulls with paver bricks, 30 Lt. Dan’s (this was too many; should have done 15 instead), 40 Cindy Crawford’s (20 each side). The team then inch wormed to the Center Station for 5 more glorious burpees. The team then left shuffled back to Station #1 for some more rinse & repeat pinball fun until time was called, and then the pax mosey’d back to the shovel flag for Mary.
6MOM: 15 planks with knee to elbow (IC), 15 crab cakes (IC), 15 Freddy Mercury’s (IC), 15 cross leg sit-ups, 15 crunchy frogs (IC) & 15 American Hammers (IC).
Blood drive is rescheduled for this Sunday, 1/22, If you had a scheduled time for the original date, your time is still good. There are also open slots, so sign up if you haven’t already done so. There’s a shortage of blood currently, so help if you can!
The W.E. shelter needs winter jackets, so if you have an extra jacket, please get it to Butt Fumble.
Polar is looking for co-Q’s to expand our Q pool, so please reach out to him if you can step up.
Stage Fright if speaking today at the Reflectionz Eventz Center at 11:45 as part of the Christian Business Men’s Luncheon.
Tommy Boy let the pax know that the Guilford County Heart Walk F3 web page is now open. This event takes place on 5/20 at UNCG. He needs team captains & teams!! Bed Bug is the first team captain to sign up.
Lastly, YHC reminded the pax about the Massacre Marathon on 2/12 at Jaycee Park. F3 teams are still forming.
YHC/Q took the pax out with a prayer.
Thank you men for allowing me to Q today. It was truly my honor!!
PAX: Bed Pan, Schnitzel (RESPECT), Apollo, Scooby Doo (RESPECT), Pamela, Bundle, Double Check, Polo, Butt Fumble, Cecil, Huffy (RESPECT), Everest (RESPECT), Nomad, Sub Par (RESPECT, I’m sorry David Bowman, I hope this is your correct F3 name; my recording got a little garbled for a second while you were talking), Ozone, Unicycle, Squid, Jitter Bug (RESPECT), Long Time, Drizzle, Hush Puppy, Stage Fright, Yetti, Snow Flake (RESPECT), J Love, Spam, Tommy Boy, Polar, Bed Bug & Schnooky (RESPECT).
QIC: Thurmanator (RESPECT)
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