A F3 Carterico mornng to beat the Band

YHC arrived early to Big Rock Landing to take in the panoramic view east’ard to west’ard and thanking the good Lord for another great day ahead in Carterico-land!! We are some lucky somebodies to be able to do this day in and day out and we dare not ever take it for granted. The sad clown days in Raleighwood hitting the gym before jumping in the I-40 rat race came to mind, albeit briefly, but enough to shiver me timbers and praise God for where YHC is standing today. Enter stage right, here come the PAX early as well and ready to get this party started! Immigrant planting the Shovel Flag, YHC delivers the Mission, Discalimer, and Core principles and we’re off for a mosey ’round the block and back to the Cutting Board for Warm-a-rama.

Warmarama @ “The Cutting Board”: SSH x 15 IC; Cotton Pickers x 15 IC; Wind Mills x 15 IC; Imperial Walkers x 15 IC; Good Mornings x 15 IC; Sun Gods x 10 IC fwd/rev; R over L 15 count; L over R 20 count.

The Thang:

Mosey ’round the Big Rock Fountain and back to the Cutting Board for Bands Round 1: Bicep Curls R & L x 15 SC; Shoulder Press R & L x 20 SC; Triceps Ext R & L x 20 SC; Squats x 15 SC; Standing Row x 15 SC; Chest Press x 15 SC.

Mosey ’round the Fountain and back to the Cutting Board for some standard “tried and true” F3 Carterico Exicons: Boss Tweeds x 15 IC; Copperhead Squats x 15 IC; Merkins x 15 SC; Monkey Humpers x 15 IC; Plank Jacks x 15 IC; Shoulder Taps x 15 IC.

Mosey ’round the Fountain and back to the Cutting Board for Bands Round 2: Bicep Curls R & L x 15 SC; Shoulder Press R & L x 20 SC; Triceps Ext R & L x 20 SC; Squats x 15 SC; Standing Row x 15 SC; Chest Press x 15 SC.

Mosey ’round the Fountain and back to the Cutting Board for some more classic F3 Carterico Exicons: Erkins x 15 SC; Dips x 15 SC; Step-ups x 20 SC; Derkins x 15 SC.

Mosey ’round the Fountain and back to the Cutting Board for Bands Round 3: Bicep Curls R & L x 15 SC; Shoulder Press R & L x 15 SC; Triceps Ext R & L x 15 SC; Squats x 15 SC; Standing Row x 20 SC; Chest Press x 20 SC.

Mosey ’round the block and back to the Cutting Board for Mary: LBC x 20 IC; Low Slow Flutter x 20 IC; American Hammer x 20 IC; Dying Cockroaches x 20 IC; WW 1’s x 20 SC; Protractor to hard stop.

Name-a-rama, Announcements (Normal F3 workouts tomorrow (War, Court, Swash, Stone), and Prayer Requests.

COT: Spinal Tap took us out with his gift of reverent and humble prayer and specifically for Doublemint, Villa, and a local friend who has become a victim of spousal abuse. Thank YOU Spinal!!

As always, it was truly an honor to lead these fine men this morning in an effort to get better on this fine Carterico morning. Everyone pushed hard today and hopefully got a little stronger due to their commitment to post……SYITG, until next time….Wifi out!