Thank you Pescador (who was DR for this WO) and the other 16 HIM who removed themselves from the fartsack on this warm gloom for the opportunity to lead you. As always, YHC is honored and humbled. After the F3 Disclaimer, YHC began with the following:
All in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, Peter Parker Peters.
We took a mosey over to the front of Harris Teeter to begin the following (a re-creation of a workout I Q’d here previously as everyone who was there seemed to enjoy it).
HT has 12 rows of spaces all different lengths starting from the west end being longer than the east. So we started our day with a series of 7’s at each row. The exercises were called out as we went and when we were complete all PAX had a full body WO.
OMAHA: Due to the strength of the PAX, YHC decided we could go the opposite direction with the harder exercises first with less recovery time. So, read the list below.
The exercises at each row are below:
Row 1-Merkins & Squats; Row 2-CDD’s & Lunges; Row 3-Wide Arm Merkins & Reverse Lunges; Row 4; LBCs & Freddy Mercuries; Row 5-Diamond Merkins & Lateral Lunges; Row 6; Pike Presses & Sumo Squats; Row 7-Dips & Calf Raises; Row 8-Flutters & V-Ups; Row 9-Blast off Merkins & Jump Squats; Row 10-Shoulder Taps & Jump Lunges; Row 11-Prison Cell Burpees & Bombjacks; Row 12-Big Boy SitUps & Hello Dollies.
YHC requested that all PAX assist other PAX finish each row before moving to the next.
We got through five rounds. Great work men.
I got this recently from an email I receive weekly from Dr. Dan Bolin called Refueling In Flight.
Read Your Newsletter.
Come See Me Festivities.
F3 Rock Region Bingo.
Region 2nd and 1st F Convergences.
Prayers & praises were shared and lifted up by YHC.