Fantastic Feb Four

QIC: Geek Squad
Date: 02/04/2019
PAX: Fissure, Mr. Clean, Truck-Yeah, Milkman, U-Turn, Lugnut, Ducktales, The Count (Respect)
AO: The Huey

Conditions

40s and DRY. Dark and Gloomy!

The Disclaimer

Disclaimed


COP

Mosey lap around The Huey in all its glory, Pavilion and Thunderdome back to the startex.

Warmup

SSH x 25  IC

Windmills x 20 IC

A – kickers x 20 IC

Good mornings x 20 IC

Merkins X 20 IC

SSH  x 25 IC

Mosey to the pavilion

The Thang

Step ups  10 each leg

Dips  15

Incline. 10

Decline 10 

Rinse and repeat

Mosey the scenic route through the        parking lot, a U-turn and on to the basketball courts

Four Basket Turnover (rinse and repeat)

Goal # 1 – 8 count Body builders x 10

(The Count led proper cadence)

     Goal # 2  –  Squats x 25  OYO

     Goal # 3  –  Burpees x 10 OYO / 2nd set

merkins OYO

     Goal #4  –  LBCs SC x 25  OYO

Mosey out through the parking lot out A1A to back Huey road and return to startex

 

MOM

hand release merkins x 15

      Heel touches x15

      Supermans x 10

      Freddy Mercury x15

      American Hammer x15

      Flutter Kicks x15

      Monkey Humpers x 15

      Wave merkins up to 4 count, then out

of time


COT

2 Timothy 2:20-21. There is a difference between gold and silver and clay vessels. Gold and Silver are used for noble purposes. God wants to use His best to show honor to others. Be that honorable vessel.

We should be holding each other accountable as well.  F3 is more than a workout.


Moleskin

YHC Needed help this morning with 8 count body builders cadence, merkins cadence. Clean and Count subbed in while on the court!

The Count corrected a few people on their form and speed as needed!

YHC focused on proper call outs by saying IC when he should have substituted OYO, but got better as we went.

  1. “The Next Exercise is ______________________”
  2. “Starting Position … Move”
  3. “In Cadence … 
  4. “Exercise”

 


News

5:15 Thursday at the Huey’s starts officially this week!