5 PAX posted for a Wednesday morning mid-week workout on the First Coast Qed (for the first time) by YHC. It was our biggest turnout for a mid-week workout yet so we are making progress. A lot of fun was had along with a lot of iron sharpening.
Conditions: High 60’s/Low 70’s, Humid (duh it’s Florida)
Side Straddle Hop x 25 IC
Merkins x 10 IC
Arms up the entire time:
Forward Arm Circles x 20 IC
Backwards Arm Circles x 20 IC
Shoulder Press x 20 IC
Overhead Claps x 20 IC
Smurf Jacks x 20 IC
I decided during this first exercise that instead of planking to wait for everyone to finish we would do the Al Gore (get in squat position and pretend to hug a tree).
L=10 lunges on each leg
I=15 Imperial Walkers
P=25 plank jacks
L=25 lunges on each leg
I=20 Imperial Walkers
P=10 plank jacks
Somewhere in this Drone and Jumanji either forgot how to spell blimp or forgot how to count. Either they pushed through and still got a good exercise.
Mosey to basketball courts with a promise that we are not doing bear crawl suicides today!
King of Hearts (Modified)
Regular Suicide/10 Merkins each baseline
Karaoke Suicide/10 squats each baseline
Backwards Suicide/20 little baby crunches each baseline
Broad Jump Suicide/5 burpees each baseline (this was by far everyone’s favorite!)
Slow, painful mosey back to field.
Flutter Kicks x 20 IC
(at this point YHC realized that he was laying in fire ants and had to dance around for a second)
Freddy Mercury’s x 20 IC
Reverse Crunch x 20 IC
Rosalita x 20 IC
Russian Twist x 20 IC
BOM led by YHC
-YHC is truly humble by the opportunity that F3 has provided him. Not only for the fitness, but the other 2 F’s as well. I knew the first workout that this was going to be something special. I feel the beginnings of friendships, and I feel like I am on the road to being a better man. Thanks to everyone in F3 that came before us and paved the road that we now walk on with you.
-LIFO mentioned he has 2 FNG’s lined up for Saturday (BRING YOUR FNG’S!)
-YHC emphasized thankfulness for all of troops past and present for providing us with the freedom to meet the way we do, and thankfulness to God for giving our bodies the ability to do what we do.
-Saturday at 7am-8am at Alexandria Oaks Park (Qed by YHC once again unless someone else wants to step up;)), coffeteria to follow at Maple Street Biscuit Company. (note: if you are not attending coffeteria you are really missing out on a good time and a lot of the 2nd F)
–Bring some FNG’s on Saturday. We had none last week!
–We REALLY need some more people to step up and Q. Even if you do not feel like you’re ready. No one is ready their first time. I definitely was not today. I promise you that you can do it though. Chaser and Uncle have been a huge help too. So stop being sad clowns and step up!
–Starting next week we will be moving weekday workouts to Tuesday and Thursday at Southside Park, starting at 5:30 am. These workouts are an important part of getting better, you won’t without them. So get out of your fart sack and be there. Let’s make it 10 PAX on Tuesday!
-Published for BigBird