YHC walked out of his house this morning at 5:12am to a wonderful feeling of 64 degree temps with low humidity. It was amazing and felt like the F3 mornings he remembered from the days when he was an F3 novice. No theme or story for this morning’s workout, just a lot of reps with rocks.
Warm-Up
SSH -27 (for the Yankees who will suffer through another off-season with only 27 championships)
Arm Circles – 10 forward and 10 backwards
Hillbillies – 20
Parker Peters – 20
Annies – 20
Windmills – 10
Route 66
We grabbed our rocks and strolled over to the tree line across the field and next to the parking lot. Since there is a perfect line of 11 trees, it made the ideal spots for Route 66. We did one rep at the first tree and added one rep at each tree, so we would finish with 11 reps at the final tree for a total of 66 reps.
Round One – 66 triceps extensions
Round Two – 66 shoulder presses
Triple Nickel
The key to this workout is the number 5, hence the name.
5 curls
lunge walk 5 steps with each leg
5 rows
lunge walk 5 steps with each leg
5 Low slow squats
Rinse and Repeat
Fence Sitting
YHC wasn’t sure what to do next, so he led the pax over to the fence for the tennis courts. We did some fence sitting together. We sat until YHC’s legs began to burn and then did 20 curls together. Stand up and shake the legs out. Repeat and end with 20 rows.
Head to Toe
Circle up for a series of rock exercises. The rock will start high and slowly get closer to the ground with each set. The key is to never put the rock down until we get on our backs for the push-ups.
18 – shoulder press
18 – curls
18 – low slow squats
18 – rows
18 – push-ups
Repeat the same with rep counts of 9 and then once more with rep counts of 5.
Mary
20 – American Hammer
20 – Wife Pleasers
Get out of the cold and inside for some Hot Coffee to warm-up
Count off, name-o-rama, announcements, and intentions with a closing prayer in our not-so-sweaty ball of man
thanks for the privilege to lead,
Rev Sox
