It’s the same train!

17 in attendance on a gloomy day for a VQ, much like the day nearly a year ago when YHC made his F3 debut on Veterans Day 2017.

In order to set a proper tone for the beat…err workout, 10 burpees oyo called at 7am sharp. Mumblechatter begins. As YHC had a slight head start knowing what was coming, disclaimer was mentioned while PAX completed the exercise so as to waste no time beginning the stretches:
10 SSH, 10 sloooow Donny Q’s, 10 Copperhead lunges (each leg), and 10 wide sun gods.

Mosey down Airline to the corner for warmorama (stolen from YHC’s judo training days):
10 merkins, 10 Big Boys, 10 squats, with mosey to cone and back between each. x3 +10 burpees to finish. Mumblechatter continues.

Mosey to the pit for part 1 of 3: Abs
Rugby sprints: exercise called amrap until stopped by YHC’s metronomic internal timer, sprint to cones, back, and walk to recover. Following exercises called: LBCs, Flutters, Freddie M’s, Dying Cockroaches, Low slow flutters (PAX highly approved), Crunchy frogs, Cumberland County Viaducts (as YHC is a native of Fayetteville) up on one elbow lowering and raising hips, ABCs (also highly praised) spelling the alphabet in all caps, no cursive, with both legs together, and then a 60 second leg hold @2 inches off the ground to finish.

Amidst said exercises, a lone train whistle was heard and 5 burpees were performed.

Part 2 of 3: Upper body
Feet up 6 inches on the wall, 5 derkins, backpedal up the wall for stupid shuffle, to the right, to the left, 5 Australian MC’s ic, climb back down for 5 derkins. Once recovered, 10 sun gods, then reversed, then…another train! 5 burpees, 10 chinooks, then reversed. Wall sit to reflect on current situation. Rinse and repeat x3. Midway through second repeat, another train whistle. Same train? Another one? 5 burpees at same point to be sure. And since it is now habit, same for 3rd repeat. Mumblechatter returns.

Part 3 of 3: Legs (stolen from YHC’s 1st post courtesy of Sargento)
Partner up for Dora. 50 little Gumby in woods, 100 jump lunges, 150 jump squats (annnd there’s another train! +5 burpees), 200 monkey humpers, 150 copperhead squats, 100 copperhead lunges, 50 toy soldiers. Partner runs all the way around the pit. ANOTHER train whistle?! “It’s the same train!!” -Quiche. 5 burpees regardless.

Mosey/Ner/Carioca/Jailbreak/don’t get hit by a car…back to the flag.

10 burpees oyo to bookend/be sure we accounted for all the trains.

Circle around statue for pledge and nameorama.

YHC reminds all present to tell someone they love them today and in light of his recent accident, to always remember today could be their last and to live it as such. Momento Mori.

Announcements: Christmas party December 15 at the Quiche’s, Convergence w/ 3rd F following on November 10 at the Yank, Christmastown 5K, Belmont 5K/13.1.

Prayer requests: Tool Time’s family traveling and 2.0 waiting for Sly, Quiche traveling to Pakistan, Shocker in Haiti, Shap Rap’s 2.0 undergoing medical testing.

Until next time (Tuesday at Midoriyama),

Gold Digger