YHC was excited to Q the Chicken Shack this morning. After stumbling across a workout a friend had shared with me sometime back, YHC was looking forward to trying the workout with the F3 Pax in Beaufort. What difference could it make that I had posted maybe once on Wed. in Beaufort and certainly had never Q’ed the Shack? It’s a regular boot camp style workout, right? No big deal. Imagine my surprise then, when I get a text from Immigrant late yesterday afternoon asking me how he should pass the bands on to me. Bands? Really? After slapping my hand to my forehead a few times, YHC realized that the Shack is a band workout. YHC has done maybe a dozen band workouts in his life, the most recent being over a year ago. Nothing against bands at all. That’s a great workout. So after arriving back in town and weary from a long car ride in the pouring rain and being to tired to study up on band exercises, I reviewed my original workout plans and hoped for the best in the morning. Well, Beaufort guys were cool with the idea of a no bands workout, so we began the festivities as follows:
Rolling Warm-A-Rama, traveling west along Front St.:
1 Burpee, run.
5 Merkins, run
L/R and R/L run
Sun Gods 10 I/C forward 10 Backward run
Cotton Pickers 10 I/C run
Windmill 10 I/C run, back to the cutting board
15 Dips S/C
Sufficiently warm we did the Thang:
YHC would call for an exercise and the rep count. The Pax would perform that exercise and after the last rep, run approx. 20 yards, do 3 Burpees and run back to the cutting board and await the next exercise. We would take a break as needed as it would be hard if not impossible to go through the list without stopping.
The exercises were:
50 Merkins S/C
100 Squats S/C
100 Mtn. Climbers I/C
100 Freddie Mercury’s I/C
100 Split Jump Leaps (50) each leg OYO
100 SSH I/C
100 Wall Touches S/C (Plank position and touch the wall in front of you alternating hands, 50 each hand)
Next we partnered up for partner carries, easy enough to do with 4 people.
YHC then called for partner wheel barrow carries but due to some of the Pax dealing with shoulder issues, that motion was vetoed.
With time about to expire we sprinted and grapevined our way back to the parking lot to begin Mary. With the benches so close, YHC could not resist so we did 10 durkins just for good measure. After each man gave us a good cool down exercise, YHC called for the hard stop. After announcements and prayer requests, YHC took us out.
While small in numbers with some of our regulars traveling or recovering from medical procedures, the PAX today was big in heart. It was a cool and breezy morning but the rain held off, we got a lot done and had a good time doing it.
As always, it was a pleasure to lead and YHC is grateful no one was to upset about skipping a band workout.