Fresh from business travel the prior week and no F3 workouts under his belt for that entire week, YHC arrived early at Big Rock Landing questioning the decision to Q after a week’s absence. Well, the PAX started rolling in and those thoughts were quickly consumed by the low roar of mumble chatter as the clock approached 5:30 am. With the excitement, YHC butchered the Mission statement and had to do a rewind to get it right and move on to the Disclaimer and then the core principles between breaths as we moseyed to Warm-a-rama:
SSH x 20 IC, Cotton Pickers x 20 IC, Windmills x 20 IC, Sun Gods x 10 IC fwd/rev/overhead, Good Mornings x 15 IC, R over L 20 CT, L over R 20 CT. The mosey then continued back to the Cutting Board at Big Rock Landing where we began Bands Round 1:
Bicep Curls R & L x 20 SC, Shoulder Press R & L x 20 SC, Tricep Ext R & L x 20, Squats x 20 SC, Side Lateral Raises R & L x 20 SC, Standing Row x 20 SC, Chest Press x 20 SC. Next a palate cleanser was in order around the block and back for some F3 exicon favorites:
Boss Tweeds x 15 IC, Copperhead Squats x 15 IC, Merkins x 15 SC, Mt. Climbers x 15 IC, Monkey Humpers x 15 IC, Plank Jacks x 15 IC. then a short mosey around Big Rock Fountain and back to the Cutting Board for Bands Round 2:
Bicep Curls R & L x 20 SC, Shoulder Press R & L x 20 SC, Tricep Ext R & L x 20, Squats x 20 SC, Side Lateral Raises R & L x 20 SC, Standing Row x 20 SC, Chest Press x 20 SC. Another short mosey and back to the picnic tables for some bench work:
Erkins x 15 SC, Dips x 15 SC, Step-ups x 15 IC, Derkins x 15 SC, Step-ups x 15 IC, Erkins x 15 SC. A final palate cleanser around the block to the Dive Center for a round of various exercises that I cannot completely remember but included Merkins, WW I’s, Squats, Shoulder Taps, to name a few. back and then back to the Cutting Board for Mary:
LBC’s, Low Slow Flutter, American Hammer, Box Cutters, Downward Dog, and then into the Cobra…Hard Stop and Announcements, Prayer requests, and then Spinal Tap took the PAX out with his awesome Prayers!
Although a week layoff from F3 does present its challenges upon returning, it always amazes YHC how quickly the Fellowship brings one right back into the Fitness! We have a wonderful thing happening right here in Carterico and the entire PAX benefits daily from the Fitness, Fellowship and Faith offered by this thing we affectionately call F3! It was an honor to lead these outstanding men who woke up very early before their work day and chose to get better.
Until next time…..SYITG! Wifi out.