Second Hand Smoke is Dangerous

Second Hand Smoke is Dangerous

19 strong pax joined the one handed Q in balmy 20 degree weather to work the Abs and legs. YHC is in a cast and having hand surgery on Tuesday and was forced to adapt by working the legs and Abs more than usual. Here’s how it went down:

The Thang:

Fast Mosey to the parking lot beside Panera.

COP:

• 25 Low Slow Squats IC
• 25 Russian Twists IC
• 25 Sid the Kid (courtesy of Strange Brew) IC Hold it.

Fast Mosey across Hwy. 51 to Pallantyne hill

• 25 Flutters IC, hold 25 seconds and run to the top of the hill
• 25 Jump Squats  then run back down
• 25 Dollies IC, hold 25 seconds and run to top of hill
• 25 Jumping Lunges and run back down
• 25 Freddy Mercuries IC, hold 25 seconds and run to top of the hill
• 25 Jump Squats then run back down
• 25 Heels to Heaven IC, hold 25 seconds and run to top of hill
• 25 Jumping Lunges

Fast Mosey back across 51 to the front of CCHS at the picnic tables

• Step-ups 25 each leg
• 25 Old Style Sit-ups on the benches
• Rinse and Repeat

Mosey to Walgreen parking lot

• Peoples Chair on wall with Air Presses X 1 min.
• Sprint around store, Frog Jump the home stretch
• Peoples Chair on wall with Air Presses X 1 min
• Sprint around store, do lunges on the home stretch
• Peoples Chair on wall with Air Presses X 1 min
• Sprint around store, Bear Crawl (Q had to modify) the home stretch
• Finish with Air Presses X 1 min.

Mosey back for COT

• YHC got there early to scout the area. When back, there were a few cars in the parking lot. Most of the Pax opted to wait in the warmth of their cars until the last possible minute. Runstopper stayed a bit longer listening to his favorite Rap Artist loud enough for the Pax to hear. While waiting, Brushback tried to talk Rap, but was quickly chastised. BOG and YHC showed their age by bringing up Run DMC and Sugar Hill Gang. The chatter really picked up when Philmont arose out of his car in  checkered footed pajamas. A rename was inevitable thus “Philmont aka Trap Door” was born. Welcome to Houser from the Charleston area. Thanks to Chelms for the send off. Invigorating time this AM.

Announcements:

Sign ups for Mud Run, BRR and Golf (benefiting F-3 Expansion – Leap) are all live. Sign up for the Brain Tumor Race (5k or 10k) March 21st to benefit brain cancer research

Sign up for the Q school if you have been coming to F3 for 3 months and have never Q’ed or maybe only Q’ed once or twice or want to get better at it. Run Stopper leading the next session next Saturday.