The stage was set for YHC’s 4 year Q. Would he show on time?? Would he be able to count?? Has he lost his magic?? 17 PAX posted to find out.
Conditions: A warm 46 degrees, clear skies. The PAX had that certain clear eyes, full hearts, can’t lose aura.
Disclaimer: 4 years at it, at least 600 posts, and still not a professional. For our next F3 book club:
For this Q YHC wanted to move through 4 stages: Warm-up/COP, Block work, Light Cardio, and Mary.
Warm-up/COP:
How do you make grown men whine and complain? Plank.
- High plank x 60 seconds
- Low plank x 60 seconds
- High Plank x 20 seconds
- Plank Jacks x 10 IC
- Mountain Climbers x 10 IC
- Hold the high plank for just a little longer – Recover
- TTT x 10 IC
- LAC x 10 IC (forwards only)
BLOCK WORK
Curl-o-Rama
- Curls (for whatever gender you prefer) all the way up and down x 10 IC
- Curls from the top to half way down x 10 IC
- Curls from bottom to half way up x 10 IC
- Curls (all the way) x 10 OYO
- LAC x 10 IC (backwards only)
- Curls all the way up and down x 8 IC
- Curls from the top to half way down x 8 IC
- Curls from bottom to half way up x 8 IC
- Curls (all the way) x 8 OYO
- Overhead arm clap x 10 IC
Overheard Press Ring of Fire
All PAX Cusack block while the PAX participant to my left begins to do 5 overhead presses and moves in order to the next PAX so on and so on. If any PAX puts the block down that PAX must do a 10 Merkin penalty while being judged by the other PAX. Notable beasts: Blart, Pothole, Turkey Burger, Sir Topham, Laettner, and YHC
Chest Press
- IC x 15
- IC x 15
- IC x 15
Light Cardio
Time to catch a “break” with a Mosey Suicide® (Arrears Original).
- Run 1: PAX run from their blocks down the hill entrance and back to their block immediately followed by
- Run 2: PAX run from their blocks to the second entrance and back to their block immediately followed by
- Run 3 PAX run down the second entrance to the playground fence and back to their block
10 count followed by high plank. Low plank x 25 seconds
Mary
- LBC x 15
- BBSU x 10 OYO
- LBC x 15
- BBSU x 10 OYO
- LBC x 15
- BBSU x 10 OYO
- Flutter Kicks x 10 IC
- 6 inches (some of us) for ??? seconds
- Flutter Kicks x 10 IC
- 6 inches for ??? seconds
- Flutter Kicks x 10 IC
- 6 inches for ??? seconds
Time to tap out.
Hope to see everyone for Baby Moon Part Deux on Thursday, maybe. We’ll see.
PS: Notably missing – Soft Toss. Sort of missing – Devito.