6-Year Anni-Q

To the day, it’s been six years since YHC was coerced (not the right word), pestered (nah), persuaded (maybe), encouraged (sure) to post for an F3 workout. A clear-skied 30 degree morning was the scene for a six-themed workout that started with five, but ended with six pax.

DISCLAIMER

COP

• As it was on this day six years ago: the Motivator from 11
• Downward dog stretch…
• …into Etch-a-Stretch
• 6-minute mosey (at a slow pace, it takes you to somewhere around the first speed bump and back)

THE THANG
Six cones were set up approximately 15 feet apart in the parking lot. Coupons were stationed at the 3rd cone. Entry ticket: 6 Underdogs.  Exit ticket: 6 Pullups.  Pax rotated through the six cones doing all of the A-exercises (then exit/enter), then the B-exercises (exit/enter), then the C-exercises (exit/enter). Rinse and Repeat.

The reps were always 6.

• 1st Cone
  • A. Hand Release Merkins
  • B. Squat Jumps
  • C. Mountain Climbers (4ct)
• 2nd Cone
  • A. Carolina Dry Docks
  • B. Baryshnikov Squats
  • C. Freddie Mercuries (4ct)
• 3rd Cone
  • A. Uneven Merkins
  • B. Block Squat
  • C. Flutter Kicks w/ Block (4ct)
• 4th Cone
  • A. Merkins w/ Twist
  • B. Lunges (6ea)
  • C. Heels to Heaven
• 5th Cone
  • A. Merkins w/ Shoulder Tap
  • B. Squat Jump 180 degrees
  • C. American Hammers (4ct)
• 6th Cone
  • A. Merkins
  • B. Squat
  • C. Little Baby Crunches (4ct)

Part way through the set, emerged a man appearing to be in his 20s doing something around the playground.  A few moments later, that man sprinted past the Pax down the parking lot. At that point, YHC invited him to join us for the remainder of the workout. He obliged. Welcome FNG Broadway, who despite his youthful appearance, ended up being in his 40s.

MARY
We kept the Rinse and Repeat until time

CIRCLE OF TRUST
PRAYER
MOLESKIN
Just an overview of F3 for the new guy

ANNOUNCEMENTS
2nd F – White Duck, Friday