Transporter pinged YHC yesterday asking if I could Q #F3Asylum today. Absolutely. Expecting a hard-working, great group of guys meant it was time to plan a good beating (mostly for myself after a few days off).
Quick Disclaimer…CPR certified, Phones available, etc.
Fast warm-up Mosey around the outskirts of the shopping center consisting of an exercise of (20) reps periodically: SSH, IW, Mountain Climbers, Incline Plank Jacks, Low Slow Squat…
Intermission for some Merkin Ladders, just as Frack found us in front of Target. No coincidences in life. He didn’t seem to interested in doing any counting once we got to (5), but we got through it. Still glad you joined us today, Frack. Mosey back to Hickory Tavern for the Main Event.
The THANG:
Start with Wall Ladders OYO. Dips + Derkins. (5) Dips at HT, sprint to Brooklyn Pizza for (5) Derkins, and back to HT. Increase to (10), (15), (20). Nice work by all, especially Radar who was back after an Achilles injury. Great to see you, brother.
Mosey over to the Medical Building, find a Lifting Rock, Circle Up for:
(20) Bicep Curls, (20) Overhead Press, (20) Tricep Extensions…put them all together for (20) “All-in-One’s” of Curl-to-Press-to Tri Extensions. Sprint down the parking lot, back to Rocks then choose a different rock for:
(15) Curls, (15) Overhead Press, (15) Tri Ext…put them all together for (10)
“All-in-One’s” of Curl-to-Press-to Tri Extensions. Sprint down the parking lot, back to Rocks then choose a different rock for:
(10) Curls, (10) Overhead Press, (10) Tri Ext…put them all together for (10)
“All-in-One’s” of Curl-to-Press-to Tri Extensions. Done!
Mosey back to Hickory Tavern for a new offering called the “Burpee/Suicide Ladder”. This came to me yesterday as I was prepping for the Q. Trying to mix it up and get more running in after my favorite exercise. Here is how it went:
In front of HT, do (10) Burpees, spring to Brooklyn Pizza for (9) Burpees then spring back to HT…you get the picture. Ice9 crushed it and finished before everyone (no surprise there). I believe this pushed us all out of our comfort zones, and it sounded better on paper. These will definitely make another appearance in a future Q for YHC. FINISHED!
MOLESKIN:
As always, it is a privilege to lead at F3 and the guys who consistently show up at #Asylum on a weekly basis.
Ice9 sounded like he was going to puke at various times, but he pushes himself and the Pax very hard. He kicked my #ss during the Burpee Suicides today…I will get you next time!
Transporter always pushes YHC out of my comfort zone (in many ways) and I appreciate you asking me to lead today. Time to return the favor and Q at Dromedary soon…no promises someone won’t be wearing a Bathrobe though!
Damascus keeps getting stronger and is dropping some LB’s as well. The changes you’re making are working.
FuseBox made an appearance at Asylum today and it was great to see him working hard to not be the 6! Keep it up!
ShopDawg worked very hard today (sounded like he was puking at one point!) and has gotten noticeably faster. Great job.
Swimmers has quickly adapted to the F3 workout routine and was at the front all morning. Awesome work.
Chastain is a consistent attendee, and I heard a rumor he may have just been named a Site Q. Nice job, Chastain.
Ackbar showed up wanting to share his knowledge of a movie GIF posted yesterday, and he knocked that out before we got started (wise move). He sung for most of the workout, but complained about the mix until “finally, a good song” when Journey came on. Ice9 even commented how much faster Ackbar has gotten. Nice job.
Frack came out of nowhere when we were finishing up the long warm-up. Like I said, no coincidence that the plan for Merkin Ladders at Target was the time he joined us. Always good to work out with you, brother.
Radar! Nobody brings light like you, brother. So glad you are back after your injury, and even more so that you’ve landed a job with 3M. God is Good and I know He has great plans for you and your family. Keep showing up!
6 of us also attended Q Source at Chick-Fil-A, led by Spicoli. A great discussion about Glutony and consuming too much (food, social media, things, workouts, etc). A nice reminder that any good thing can become addicting and an idol if we allow it to. Hold each other accountable to focus on your health (in a healthy way!), your family (don’t be afraid to skip a workout or social event to be with them), financial health (don’t over-extend yourself), and put down the phone once in a while. Good stuff.
Thanks to Shop Dawg for taking us out in prayer. Have a great week, fellas…I’m off to Vegas for a sales meeting all week. Pray for me!!!
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