Another Stolen Workout

  • When: 10/18/16
  • QIC: Abraham/Okra
  • The PAX: Plank, Bing, Binary, Part-time, Cable Guy, Taz, Hot Lips, Okra, Abraham

The workout this morning came to via Columbia and three rather nasty PAX who live there. Didn’t like it? Blame them. Those young men have been a bad influence on YHC, beginning with the name. “Father Abraham had many sons, many sons had Father Abraham . . . ” goes the little Bible School ditty, and that’s how YHC got his F3 name. My Three Sons (apologies to Fred McMurray, but mine are real) are Chaser, Splinter, and Okra. Okra was with us in person this morning at , Splinter was with us in spirit because it was his workout we used, and Chaser’s influence could be felt because he’s the dude that got YHC started in F3 to begin with. Here’s what the boys’ old man led the PAX in this morning:

The Thang

Circle up at the flag
SSH x 20 4 ct IC

Leg Work
Catcher Squats 10 IC slow count
Speed Squats 10 oyo
Lunges 10 IC

Upper Body
Slow merkins X 10
Speed merkins X 10
Block chest presses X 10
X 4

Ladder Down
20 Jump Lunges
20 Squats
20 Mtn Climbers
Sprint across parking lot and back
15 Jump Lunges
15 Squats
15 Mtn Climbers
Sprint across parking lot and back
10 Jump Lunges
10 Squats
10 Mtn Climbers
Sprint across parking lot and back
5 Jump Lunges
5 Squats
5 Mtn Climbers
Sprint across parking lot and back

Alternating Tabata Circuit
Merkins 20sec
Cinder Block OH Chest Press 20sec
Brick Side Raise 20sec
X 3

Mosey 3 laps around parking lot, circle up at flag

Okra takes over for Ab work
LBCs X 20 4 ct
10 merkins
Russian twist x 20 4 ct
10 merkins
V-ups X 20 4 ct
10 merkins
Alternating V-ups 4 ct
10 merkins
Flutter kicks X 20 4 ct
10 merkins
Big Boy sit-ups X 20 4 ct
10 merkins

Hebrews 10:36, “You have need of endurance.” Ain’t it the truth. Ain’t it the truth in all things. And you get endurance through practice and repitition. So, go practice and repeat prayer, devotion, forgiveness, service, worship, etc. You’ll get better at it.

This is the second time in a week YHC has Qed this workout stolen from Splinter. Hey, it’s a good ‘un. You could tell by the level of disgruntled mumblechatter, which is always good. The chatter was like: Bing says we need to learn how to do lunges, YHC says Hot Lips needs to learn how to read, Plank needs to learn when to shut up. You know, the usual stuff.

It was good to be with these gentlemen this morning. Binary sent us out with a great prayer. The man can pray. Thanks, Mr. B. See y’all when I get back from Haiti.

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