Give it a try!

Give it a try!

Workout Date:

12/15/2018

QIC:

Rousey

PAX:

Kitten and Cheetah (2.0)

The Thang:

Conditions: Low 50s, on/off again rain with more in the forecast.

This morning was YHC/QIC’s second Q at F3Grandstrand’s 1st mission AO #ThePitstop (PS) helmed faithfully by AOQ Kitten (obligatory meow). YHC posted at #BombSquad (BS) earlier where he was treated to (ala Skidmark) an assortment of pain stations finishing with an awful bodybuilders/fence hopping combo…all in the pervasive rain! Nonetheless, YHC had committed to PS challenging Pax to step up to Q this worthy AO (either as a lighter workout by itself or as a “double-down” with a BS/PS post). YHC rolled into the Dick’s Pawnshop parking lot adjacent to the New Directions Men’s Shelter/PS met up with Kitten and Cheetah (his 2.0) and planned out the #weinke. Unfortunately due to the rain and with regular PS Pax (ex. Papyrus) DR, it was just the 3 of us. Quit…no. We determined to show the 17+ onlookers how some simple exercises with minimal space combined with commitment & comradery can start the day out right!

Hello, welcome to F3, disclaimer, and mission statement…

Warm Up:

IC 15 – 20 reps. of SSHs, TTTs, Wind Mills, Imperial Walkers and LBACs forward and back.

Beatdown:

SEGMENT 1 (at COP/SF area): Core Workout with Intermittent Running

Grab the driest spot on a picnic table bench and do the following exercises (25 reps. of each):

  1. Reverse crunch.
  2. Freddie Mercuries (CW).
  3. “ “ (CCW)
  4. BBSUs.
  5. Hip rock & raise.
  6. Crunchy frogs.
  7. Alternating straight leg lifts.
  8. Pretzel crunch (both sides).
  9. Heels to Heaven.
  10. BBSUs with pike.
  11. LBCs.
  12. American Hammers (100 1 ct.).

After each group of 4 exercises, Pax stopped and ran 2 laps (sometimes with coupons) around the parking circle. YHC did one lap racing the other 2. Kitten and Cheetah beat the lumbering Wildebeest (YHC) handily each time.

SEGMENT 2 (at COP/SF area): 100 Perfect Merkins

Pax performed said Merkins with best form possible given the rain and condition of the parking lot. Once a Pax reached failure or if the form was substandard, the Merkins stopped and Pax would take a half lap around the circle.

With both segments now complete and Pax satisfied with smoked core and arms, we called time!

COT
Count-O-Rama 3
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by Kitten.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information. 12/22 Ugly Sweater themed Convergence at BS.

NMMS: Honor to Q and support PS! YHC challenges all Pax to post (better yet Q!) PS once every other month! As hopefully demonstrated by this old guy, you “can” post at both BS and PS! Pray about it (like I did) and then give it a try!

NMMS 2: During the core segment 1, Santa made a surprise visit to the shelter delivering gifts and spreading Christmas cheer! Very cool!

Aye!

Rousey

Merry Christmas and Happy New Year’s my brothers!

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