7 PAX joined YHC on a tour of The Estate. Here is roughly what went down, in roughly the correct order:
0659: Pledge of allegiance
0700: Mosey to the park near Beatties Ford, including high knees, buttkickers, long striders, and Quadraphilia.
Circle up and disclaimer given.
- Press Jacks x 15 IC
- Side power lunges x 10 IC
- IST x 15 IC
- Glute raises: 10 x 5 sec each, left leg only x 5 sec then right leg only x 5 sec each
- Calf raises x 15 each leg
Partner up:
- P1 Pull-ups x 10 OYO
- P2 Squats x 10 OYO
- Flip flop
- Wheel barrow walk to next park area, by the basketball couts
- P1 Pull-ups x 8 OYO
- P2 Squats x 10 OYO
- Flip flop
- Partner carry back to first park
- P1 Pull-ups x 6 OYO
- P2 Squats x 10 OYO
Mosey to the wall behind school. Get over the wall!
Mosey to the bottom park near soccer fields for:
- Team 1 Decline Mericans on tire swing x 20 OYO
- Team 2 Squats x 20 OYO
- Repeato
Mosey to covered area by track for:
- Box jumps x 15 OYO
- Dips x 10 IC
- Repeato
Mosey to the baseball field.
- Bear crawl to first base
- Run around to home
- Bear crawl to second base
- Tantrum complains. YHC response: This is the first time you’ve been to second base in a while
- Run around to home
- Bear crawl to third base
- Tantrum took it literally and only went to third base. Well played
- Run home
Run off the AO a bit into next neighborhood. Found some benches for:
- Derkins x 10 IC
- Dips x 10 IC
- Slow deep Squats x 15 IC
Run to middle school. Stop for:
- Mason Twists x 15 IC
- Low flutters x 25 IC
Run back to AO. Ran 1 lap around track. Circle up for Mary:
- Man maker elbow plank x 10 IC
- Plank x 90 seconds while each PAX stated F3 name and duration in F3
Recover, recover. We covered 2.9 miles according to Strava.
Moleskin:
- A bit run heavy, apologies. Also, somewhat made up on the fly as scheduled Q cancelled this week. But we got in a nice tour of The Estate.
- Canary, 8 weeks in, and strong! Aye.
- Bootlegger, tried to claim 8 weeks as well. Nope! One and a half years, perhaps not as consistently as he would like. That’s ok bud, we see you working hard and hope you keep coming out!
- Snake eyes rolled in a tad late but made up for it with hard work. Always more fun with OGs, aye.
- Elmers said the wall climb gave him visions of Fenway. Somehow YHC had blocked that from memory. Also tried to keep Mumblechatter high, and the Q appreciates it.
- Major Tom is afraid of heights. Had we known that, his nickname might be different. Strong Q at Excelsior today and great double down.
- Freedom is putting on The Polar Bear on Feb 3 with help from BEP, 9 Lives, and a few others. It will be awesome as usual. Almost 6 years in F3, aye!
- Tantrum, battle bro. We bust those we love. Strong double down today. It is almost Triple Down Season. YHC can feel it. Almost time.
Enjoyed it gents, have a great weekend.