QIC: Laces Out (Respect)
PAX: Candu, The Count (Respect, Respect), Ducktales, Geek Squad, Ohms, Peanuts, Picasso, Prosciutto, Protractor, Ringwald, Steam Engine, Sunshine, VSquared, Whittler
AO: Hill City
Conditions 43 degrees and cool (was 20 degrees two years ago on YHC first post with F3 Chatt) so it felt warm
So, on this date two years ago (11/20/16), YHC posted for the very first time at The Dreadmill AO (Rivermont Park) in the freezing cold at the request of F3Gus and today we will revisit that first beatdown! It was one week after the launch. YHC found the backblast from the Q from F3Alpha and will keep us as close as possible to that original workout. Will explain all the things I could not do that day that come easy today!
Mosey around the parking lot.
Warmup: 20 SSH IC, 20 Squats IC, 20 Mountain Climbers IC, 10 Slow Merkins IC.
Mosey to the flag and line up in partners for a Dora
YHC first Dora, was partnered with F3Gus who did most of the reps!
• 100x Makhtar N’Diayes • 200x Monkey Humpers • 300x LBCs
Pax 1 started exercises while Pax 2 ran to sidewalk and back, swap places picking up where Pax 1 left off. Hold plank till all finish.
Mosey to makeshift baseball field
‘Round the bases – with partner
• Wheelbarrow to 1st base – • (switch places) Wheelbarrow to 2nd base – • Partner carry to 3rd base – • (switch places) Partner carry to home
– 10 count rest
• 4x Lunges 4x broad jump to 1st base – • 4x Lunges 4x broad jump to 2nd base – • 4x Lunges 4x broad jump to 3rd base – • 4x Lunges 4x broad jump to home –
Mosey to benches on the Riverfront
• 20 Dips IC • 20 Derkins IC • 20 Dips IC • 20 Derkins IC
Indian Run from benches around field back to home plate
- 20 LBCs IC
- 10 American Hammers IC
- 12 Dying Cockroach IC
- 12 Hello Dolly IC
- 10 Hollywood IC both sides
- 15 Low Plank IC
- 10 Large Pickle Pounders IC
- 12 Big Boy Sit ups IC
- 12 Rosalita IC en Espanol
Thinking back to 2 years ago today, my very first workout was on week two of the new AO The Dreadmill (Rivermont) for F3 Chatt launch. Invited by F3 Gus and showed up not knowing what to expect and being a little overwhelmed. Not able to do 5 pushups without going to a knee. However, because of the accountability of the men of F3 Chatt, not only am I in better fitness shape today, but have grown as a man, husband, father and brother in Christ!
I’m forever grateful to the men like Gus, Proscuitto and Angus who were at that first post of mine and kept after me to move from Saturday only workouts to begin posting at Hill City…my favorite AO. We can make others better by holding accountable, pushing, getting together for F2 opportunities and challenging our faith! Shared the most importent thing with the Pax today…the Gospel, using the 3 Circles: Life Conversation app on my phone.
Prayers today for Fissure for surgery today and his Doc Whittler (as of press time, was successful)!