Day: January 20, 2024

After having an on / off posting year in 2023, I made a HC to turn the corner in 2024 with goals set and what better way to do that than to kick off January with my VQ at Tequila Sunrise!!!  Showed up early and watched the cars roll in one after the other……..25 came out to support YHC.

Pledge

Disclaimer

Warm up: ( IC)

13x – SSH (was supposed to be 12 a bit nervous and missed the halt)

12x –  Gravel pickers

12x – Imperial Walkers

12x – Moroccan Nightclubs

1x – Right foot over left

1x – Left foot over right

Plank position, right foot to right hand, reach for the sky

left foot to left hand, reach for the sky

The Thang:

Mosey to the basketball court and pax circled up:  ( IC)

12x-Merkins

12x-Plank jacks

12x-Mountain climbers

Dora’s:

150 Squats

250 LBCs

350 Air presses

while pax ran to the end of parking lot, dropped a Burpee and return

Mosey around the track 1 lap

Back to bb court:

12x – Dips (IC)

12x – Step ups (oyo)

2 single file lines 12 pax each line for a Tesla favorite…….BEAR CRAWL SLALOM !!!!

4 x 4’s :

6x – Jump squats, CDDs, Flutter kicks, shoulder taps.

30 second wall sit and then 3 burpees, recover, what the hell………..3 more burpees, recover.

Back to courts for Mary with each Pax calling out exercise until time was up.

Announcements:

Sign up for pushing rocks challenge deadline 1/20

Winter Nationals

Prayer Requests:

Radar’s sister received good new from oncologist!

Ocho was laid off recently, if anyone hears of opportunities please reach out to him.

Turtle man

Jane Fonda

Montanna

Bubba Sparxxx  surgery

Huckleberry

Jackson Curry

Jackson Hall

YHC took us out in prayer.

Again, a HUGE thanks to all who showed up for support and all who have asked about YHC’s VQ.  It means more than you will ever KNEAUX!!!

It was an honor to lead you!!!

Tardi Gras out, keep it real brothers.

Disclaimer and move.  Its cold and the wind doesn’t help

Warm Up
Mosey to Carr.  We saw Wirenut pull in but never found him.  Ocho didnt roll out with us but rolled in with us.
SSHx10IC, Grass Pickers x10IC, Hip flexor raises x10IC, Hamstring raise x10, ROL/LOR, Elephant marches, MNC x20IC

Triple nickel on the playground with pullups and dips.  Any grip works.  Rows were subbed out for some.

Mosey to front of the school.  Do work noted and run a lap around the entrance.  Then, rotate exercises with reps.  I.e.  10 merkins the first round, then the 10 rep exercise would be the lunges.  The 10 rep keeps moving down and giving good looks at a lot of reps at each exercise at different intervals.  Exercises noted in chalk for memory.  This is where a lot of other PAX just showed up (Wirenut, Def, Tardi Gras and Pockets)

10-Merkins
20-Walking Lunges (count each step and touch knee to ground)
30-Squats
40-Flutter kicks (count each leg)
50-Situps

Mosey to the wall for a few rounds of wall sits, shoulder press and calf raises.

Mosey back to start
Relay: split into two teams.  Everyone LBC’s while one bear crawls to distance.

Time check for Iron Hulk.  We got to five merkins and time was called.

Announcements:  Pushing rocks signup is today (last day), We sang Happy Birthday to Montross.

TAP:  Huck, Ocho (employment), Jackson Hall, Jackson Curry, Montross’ Aunt, Jane Fonda (house), Gumby (mom), Broke (mom), children and joy and those dealing with life long illnesses, Dr. Suess’s dad, Bubba Sparxxx (Surgery)

Pledge

Name-O-Rama and YHC took us out

We put in work

Today is my 56th birthday and what a great to celebrate by Qing a workout. Big turn out of PAX, with 3 Ruckers and 1 runner.

The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”

Disclaimer

Warm-up

19x – Don Q

68 – SSH

56 – Mountain Climbers

The Thang

7 burpees at each island (8)

Mosey to lower parking lot

5 exercises (10 reps) with 6 laps around parking lot

HR Merkins

Squats

Monkey Humpers

Flutters

Big boys

Line up along fence for a couple rounds

Wall sits

Shoulder taps

Mosey back to Shovel Flag for COT

The Pledge

Announcements

Praises and Prayer Requests

YHC closed us in prayer.

Thank you men for your support and allowing me to lead you this morning.

Breaker Breaker

Partner work:
Partner 1 (or even 2) Lunges to middle of lot then mosey to end for 5 of:
Merkin/CDD/Derkin/Dips/Squats/maybe something else

While partner 2(or even 1) using coupon:
Curl/O/H Press/O/H Triceps/Weighted Squat/Chin Press

Modified Partner Triple Nickel:
Curls and Dips either side of parking lot, meet in middle for 5 Booyah Merkins.  5/5/5

4 Corners with:  10/20/30/40 – Up and back
Merkins/Heel Raise/Squats/Flutters

Only slightest bit of Mary

Time
Honored…….Linus