It occurred to your humble correspondent that different PAX attend our Northshore AO’s so to reduce my (feeble) mental effort I recycled my Q plan from my first Q session. YHC can only pull that scam once though, since life’s too short to be too predictable.
CONDITIONS
77 Degrees and 88% humidity; RealFeel®85°
DISCLAIMER
Q was an untrained, amateur offering free advice that was probably overpriced. Don’t take this man’s advice on any topic more complicated than, “what day is it today?” Caveat emptor, etc., etc.
THE WARM-UP
YHC stammered his way through a set of warm-up exercises. PAX were able to follow his garbled instructions. All exercises done IC
SSH
Good mornings
Abe Vigodas
Imperial walkers
High knees
THE THANG
Leg day
YHC has been convinced by the Bro-postle that F3 bros don’t let F3 bros skip leg day. After a very short mosey we dived in to an old fashioned Squat-o-Rama.
1. Single leg squats on a bench aka Maraviches (Because a single leg squat is a pistol. Work with me, people) 10X each leg IC
2. Split squats using the bench. 10X each leg IC
3. Single leg burpees. 10X each leg
4. Shaun Whites (aka Snowboard Hops) 15X
5. Ohno’s (aka Skater Jumps) 15X
6. Box jumps 10X
7. Marios (aka Single Leg Knee hops) 10X each leg IC…,much tougher when done
8. Wojo’s (Squat jumps) 10x OYO
Tuesday Tradition
It seems like on most Tuesday mornings the PAX end up doing some sort of running. (hills, Fartleks [heh], etc.) YHC kept the streak alive.
The assembled PAX lined up for a semi-Spartan sequence: 100 yard sprints followed by 10 merkins. Rinse and repeat 12 times.
The internet says that Gareth Bale is the world’s fastest footballer (soccer to you gringoes) but based on this morning, I’d wager on Zoolander in a head to head.
CountORama and NameORama
2 PAX strong; a small, but mighty group
COT
Thanks F3 brethren for calling me to lead and thanks for pushing me to greater heights.
