F3 Greenwood

Dora 1-2-3’s Company

Flossy had the Q for the Shipyard on Saturday, but needed to call in a Sub so he can concentrate on bringing home the “Run Your Ice Off” trophy, so since the only trophy YHC anticipates receiving is the “Participation Trophy” I decided to step up and sub.  Of course, as an example of YHC’s blazing speed, Juggernaut beat me to the finish line to claim the Q.  Then he realized that would have him Q’ing the Shipyard back to back work outs then add a RED Friday Q in there, and that would be 3 Q’s in row. So since variety is the spice of life he offered Thursday to me, which i gladly accepted.

15 Pax decided to not only escape the grasp of the Fart-sack, but also turn a cold shoulder to the Fern that was calling to them from the corner of the gym.

Conditions: In the 50’s which made for an unusual warm morning in the Gloom.  Of course with all the rain yesterday the fields were soppy (as they have been with all of YHC’s Q’s) so to the Parking Lot we went.

Disclaimer:  I am not a professional, you volunteered to be here (maybe) so push yourself just beyond your limits.

Mosey to grab a few coupons and then meet in the Parking Lot in front of the Gym

Warm-Up:

  • Windmills x20 IC
  • Cut-the-Grass x 25 IC
  • Cross Jacks x 25 IC

The Main Thang:

Dora 1-2-“3” Way: We split into teams of 3

Set 1: Upper Body

  • 150 – Overhead Presses
  • 300 – Block Presses (on your back)
  • 450 – Curls

Pax #1 starts with cumulative work, while Pax #2 runs to cones and begins to do Merkins (push-ups for those who maybe confused with Tuesday’s Tweet fest), and Pax #3 runs around the outside portion of the parking lot to the cones to relieve Pax #2, who then runs to relieve Pax #1.

Set 2: Abs

  • 150 – Crunchy Frogs
  • 300 – Reverse Crunches
  • 450 – Whirly Boys

Pax #1 starts with cumulative work, while Pax #2 runs to cones and begins to do LBC’s, and Pax #3 runs around the outside portion of the parking lot to the cones to relieve Pax #2, who then runs to relieve Pax #1.

Return coupons and circle up at Flag

Count-o-Rama

Name-o-Rama

Announcements:

  • Run Your Ice Off is this Saturday.  Start time at 8:30.  I’m pretty sure if you have not signed up you can do so on the day of the race.  Just show up a little earlier. Uncle Jesse can provide more information if you need it.
  • The Assault is March the 12th.  If you’re not signed up, quit being scared, doubting yourself, waiting for something more challenging to become available, or whatever else is causing you to procrastinate.  SIGN UP!
  • You will have 2 options for Monday’s Run Day.  The usual Fountainhead and now the Shipyard has been thrown into the mix.  Feet up at 0515 for both AO’s.
  • Epicenter will begin workouts at 0515 on Tuesday’s and Thursday’s beginning on the 9th (this Tuesday)
  • 2nd F today at Fusion at 1245.
  • Q’s are needed at all AO’s.  Time to step up and sign up.

Prayer Request:

  • Baby Blu’s daughter is having surgery today
  • Alpo’s Grandmother
  • Mac&Cheese’s Grandparent’s and Daughter-In-Law
  • Wayne Justesen (in Hospice)
  • All the Unspoken prayer requests

Naked Moleskin

  • YHC announced today’s workout was a Dora 1-2-“3”-way and several of the Pax were intrigued with the possibilities, but just as quick as the eager curiosity of the google search for the “Merkin” turned to  dismay, the Pax’s intrigued turned into “he said what”
  • It was pointed out to YHC during the “block bench press” portion of set #1 that there’s not much difference between the Merkin and the block press.  YHC agreed and smiled knowing the chest was receiving ample opportunity to get better.
  • YHC commented at the LBC station that these will probably feel good in the morning and Plunger stated he was just thinking the same thing.  YHC takes great pride when one of the beasts of the Pax comments on the impact of the workout in a positive manner.  (I guess that was a positive comment)
  • YHC had seen a TMZ report that Sugar was once spotted by the paparazzi entering his house one morning shirtless and all his adoring fan went crazy (yes YHC is aware that fan is singular), so YHC tried to develop a workout that would provide him with another opportunity to create a camera flash frenzy.  YHC heard confirmation from the Pax that mission was accomplished.
  • Uncle Buck thought the shirtless entry was a good idea, but promptly Tweeted that he is not yet in Sugar’s league.  (See Tweet describing when shirtless entry goes bad by Uncle Buck) No worries Uncle Buck. Very few, if any, mortals are in Sugar’s league.

As always it’s an honor to have the opportunity to Q this great group of men.  Hopefully I’ve gave back a small percentage of what I’ve received.

 

Meter Maide