Kobayashi had originally signed up for this Q to repeat what he had done a couple of months ago that involved coupons and Indian Runs but with him being out of commission at the moment, YHC took the Q. YHC decided a return back to what F3 was like when he started…BC without any coupons. While YHC enjoys coupon work, it’s always nice to keep the heart rate up and keep moving throughout the course of the BC. So, away we go.

Disclaimer is given at 6:00.

Warm-up
SSH x 25 (Sunshine showed up somewhere during these coming in hot on 2 wheels)
Imperial Walkers x 20
Little Baby Arm Circles – forwards and reverse x 10
5 Burpees OYO

Mosey to the pull-up bars.

Pull-ups and Bonnie Blairs
PAX performed 10 pull-ups, moseyed to the next light pole and performed 1 Bonnie Blair on each leg, and moseyed back to the pull-up bar. Each time subtracting one from the pull-ups and adding one to the Bonnie Blairs. PAX who finished early either planked or did ab work until the 6.

Ab Break (YHC selfishly threw these in to help with the June 10,000 ab challenge and it also served as a recovery before the next ladder.)
LBC’s x 50
Flutters x 50
Big Boys x 25
Heels to Heaven x 25

Mosey to the bottom of Flossy’s Hill.

Squats and Merkins
PAX performed 20 squats and bearcrawled or sprinted up and performed 2 merkins, and moseyed back down. Each time subtracting 2 from the squats and adding two to the merkins. PAX were told that at least 5 of the trips up the hill had to be bearcrawls, it was up to them how they wanted to do it. For the sake of time, recover was called with Sunshine being the only one to complete the ladder.
About halfway through, 2C commented that Miss Ann’s fried chicken and bearcrawls were not a good combination, but he was able to power through.

Ab Break
LBC’s x 50
Flutters x 50
American Hammers x 50

Mosey to Polly’s Pavilion

Step-ups and Dips
PAX performed 20 step-ups (counting both legs) and 2 dips. Each time subtracting 2 from step-ups and adding 2 to dips. Before starting YHC noticed that Corn Cob had not made the trip to the pavilion and had remained at the bottom of Flossy’s Hill, so YHC went to check it out. Apparently, Chick-Fil-A combined with not posting at a BC in month is not a good combination and that’s all I’m going to say about that.

Ab Break
LBC’s x 50
Flutters x 50
Reverse Crunches x 25
Plank Jacks x 25

Time is called and we moseyed back to the flag.

Announcements:
-2nd F at Howard’s
-Rabbit Chase is Wednesday June 20th. Sign-up sheet is on Twitter.

Prayer Requests
-Juggernaut with some heart issues
-Pacer on the loss of a nephew and a close friend within the past week.

NMS
-John 13:34-35 (MSG) says, “Let me give you a new command: Love one another. In the same way I loved you, you love one another. This is how everyone will recognize that you are my disciples – when they see the love you have for each other.” YHC shared that the gospel can easily be summed up in one word and that is love. How we love our families, friends, co-workers, and those we come in contact with everyday is a representation of Him.
-Great work put in by all PAX today. It was great to see Corn Cob back out there.

Until next time,

BenGay