It’s been a while since YHC Q at this AO, so I signed up and did not expect the weather was going to be so windy & chilly. There was 4 pre-rucker. As we gathered in the parking lot, some PAX EH’d 2 FNG (Governator & Crime Dog), so YHC issue a longer than usual disclaimer and also the core principle of F3 (Free of Charge, Open to all men, workout always held outside rain or shine, Peer Led & End with Circle of Trust).
Off we went. Moseyed to the top of the AO namesake Widowmaker and we did:
Moroccan Night Club
We moseyed to the coupon pile and walk down to the bottom of the Widowmaker. YHC asked to everyone to partner up. While one partner did the exercise, the other partner bernie sander to the end of the guard rail and swap.
These are the exercises:
150 overhead press
250 bentover row
, 300 squat w/ coupon
the other partner bernie sander pass the guardrail & ran back.
Plank for the six and we all moseyed/walk up to the coupon pile.
Once everyone got to the top, we Indian Run (Slow) to the concession stand. There were 4 paths separated the baseball fields and YHC assigned different exercises on each path (station). The concession stand server as the axis. PAX could choose which station and each time they passed the concession stand, must pay toll of 5 Lunges (AC). 15 reps per station. Here’s the exercises:
1. Carolina Dry Dock
2. Monkey Humper
3. Mountain Climber AC
4. Crunchy Frog
With a few minutes left, we moseyed back to flag to do some Mary: flutter kick and another one that YHC couldn’t remember.
Santa Ruck on December 11, family invited to join
Reminder about the November Shuffle Challenge
Praises for out healthy & prayer for our family & friends with health issue.
Welcome Governator & Crime Dog. It was an honored to lead these HIM. SYITG.