After one week as site Q, YHC is quickly learning from mistakes and some of those lessons learned are;
- Send out reminders to the upcoming Qs so that they remember they are scheduled to lead the workout, and you don’t have to wing a wienke
Always keep a prepared wienke available so that you can quickly adapt when a Q is a no show
Don’t call on Dolph for an exercise during round of Mary’s unless you are ready for 10 burpees. This applies to all Qs.
So, I thought Whoopee had the Q this morning and on my way to the Storm, I started thinking, what if he forgot, I am now site Q and responsible. So I started thinking of a few exercises we could do. As I pulled into the parking lot, several cars were already there, but I didn’t see Whoope’s truck. It was about 5:25am when I arrived, so he still has time. 5:30 came, time to go to work. PAX, you have YHC as Q today so let’s get started
SSH x 25 I/C
Mountian Climbers x 20 I/C
Merkins x 10 oyo
Train whistle, 5 burpees oyo
Mosey to the school building and then called exercise..Mosey around the soccer field and at each corner do the following;
corner 1 – 5x burpees
corner 2 – 15x dips
corner 3 – 25 squats
corner 4 – 35 lbc
Rinse and repeat 5x
Now for the triple nickel; 5 flutter kicks, bear crawl across sidewalk for 5 American Hammers, rinse and repeat 5x
Next, back against the wall, but below knees and hold for 20 seconds, release and then balls against wall for 30 seconds, recover, rinse and repeat 2x…thanks Gastone for this exercise, it was a real crowd pleaser.
Zombie walkers and then Mosey back to flag. Finish up with a few called exercises from PAX.. of course Dolph leads off with 10 burpees. It is 6:14 and another train whistle blows, 5 burpees oyo to complete workout.
The Forge – Wednesday’s @ 6:30pm (Green and Grits)
Official Mt. Hollywood AO Launch (Mt. Holly Middle School – 124 S Hawthorne St, Mt Holly, NC 28120), Monday’s at 5:30am
August 11th – F3 Gastonia M’s workout @ Folsom @ 8am
August 12th – Crossroads Convergence (Coconut Horse will be CLOSED)
August 25th – BRR/Bourbon Chase Relay CSAUP @ 4am….sign up here – http://f3gastonia.com/2018/07/11/pre-brr-and-bourbon-chase-csaup/
August 25th – 2nd F event at Sargento’s Casa (PAX and M’s ONLY)
Sept. 22nd – Stop Solider Suicide 5k/10k Speed For Need event in Belmont….sign up here – https://www.eventbrite.com/e/stop-soldier-suicide-10k5k-tickets Discount Code: HAPPY
Sept. 22nd – JJ5K at Common Grounds in Stanley…sign up here – https://runsignup.com/Race/NC/Stanley/CPC5KTraining
Oct. 6th – Special Olympics Burpee-thon – More information to come
Prayer Request and Close with prayer.
Whoopee, there was a lot of smack talk about you not showing up, No worries, wanted to give you a hard time knowing you can take it, and definitely dish it out.
Men, it was an honor to lead you this morning. Great work by all!