19 men helped YHC celebrate his 40th birthday in F3 style. When Pop Tart asked me months back to Q this date, I got excited about the unplanned birthday Q! After sending out an invite via Twitter on Sunday afternoon, I was thrilled to see such a good group show up to start their week. One in particular that I give respect to for showing up this morning was Lobsta Roll after his beloved Patriots lost a heartbreaker to our Carolina Panthers! However, Lobsta Roll quickly reminded us all (and then McGee later re-reminded us) that Super Bowls aren’t won in September. YHC tried to offer his condolences by encouraging Lobsta Roll that it was still baseball season (Go Sox!)
Following those jabs, and seeing no FNG’s, a quick disclaimer was given and off we went.
COT– SSH x 15, IW x 15, LSS x 15, Burpees x 10, Merkins x 15, Burpees x 5
Mosey to track for some partner work, with P1 doing called exercise and P2 running a lap. Flapjack upon finishing the lap.
Exercises– Elbow planks, Freddie Mercury, Six-inch plank, Heels-to-Heaven
Mosey to playground for next set of exercises: 4 times through each set of exercises
Exercise 1: 10 pull-ups, 20 merkins, 30 dips, run around parking lot island and return
Exercise 2: 10 burpees, 20 squats, 30 LBCs, run around parking lot island and return
Mosey to back parking lot where cones were set up at 4o yards. Back to partnering up.
Exercise– 4 sets of 40 yard sprints (challenge against your partner) with 10 hand-slap merkins between sets
Mosey back to base and done!
YHC considered a workout where everything was in sets of 40. However, I quickly realized the monotony in that and changed course. I did try to incorporate a full body workout with more “explosive” running. I figure I’ll try to become “explosive” in my 40s, since I didn’t achieve that in my 20s or 30s! Burpees and pull-ups are never the PAX favorites, but I am always glad we do them. And the 40-yard dash at the end proves that we still have some fast dudes in F3!!
Thanks to Pop Tart and Squid for the opportunity to lead.
Prayer for Prohibition’s co-worker, who lost a family member in a car accident over the weekend. Always be reminded of the opportunities we have to make a difference in our communities.
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