When @Sooey proposed the idea of YHC taking on the open Q spot at Tortioses, the initial thought was “what about this nagging, lingering knee injury”. The closer it got to Wednesday, YHC jumped in “just because”. The spousal unit, aka the M, said “You complain constantly about your knee at home and you are going to Q? What are you thinking? Why are you doing this?” YHC had no viable response other than “just because @Sooey asked me to”… It was going to be a knee friendly workout to not cause further damage.
The workout was designed to let runners run while giving non runners the option to do alternative exercises.
Warm Up
Mosey around the parking lot to get the blood pumping
SSH - NOT KNEE FRIENDLY
Sir Fazios
Good Mornings - You guessed it, just one
Calf Stretches
Standard Make that Eskimo Merkins (@WWW signature move)
Mosey or walk to the hill next to the building
Thang1 - 11’s on the Hill….
1 LBC at the top
10 Merkins at the bottom
Bear Crawl back to the top of the hill
This was kinda fun until the 6th or 7th trip
Thang2 - A little Kettle Bell Work….
Curls for Girls * 20
Press Ups * 20
Runners run the pickle
Non runners perform LBCs
Tricept Extentions * 15
Rock Your Body * 15
Runners run the pickle
Non runners do Freddie Merks and Box Cutters
Mary - Round of three quick exercises before time was up
NOR: 4 respects, 6 mehs
Announcements: - 10 year F3 Anniversary, Possible new Saturday workout, CSAUP at TGM this Saturday
@Bootlegger took us out
NMS: @WWW spoke about how F3 is good for men and is growing nationally for a reason.
Bubba is down 15 lbs and standing tall and lean.
@Bootlegger is down 35 lbs from the high. Keep it up @Bootlegger!
@Tang is becoming a real beast. He laughed at the 11’s with Bear Crawls….He is very motivating.
YHC appreciates the challenge by @Sooey and the accountability from @Deuce.
Having a shield lock is a real and valuable thing in the lives of men. It makes us all better.
MIAGD.