The Return of the JuiceBox

The Return of the JuiceBox

QIC: JuiceBox

Date: 10-23-19

PAX: Resistor, Butter, VanPelt, Screech, Sac, Cheese Steak, Chisel, Pailin, Mutton, The Root (Toot) Canal (WD), LambChop (WB), TarHeel, Burlap, Razzie

Knowing the Lion’s preference for red meat, the Spamalope was calm but wary as he entered onto the plain, and so it was with YHC as he returned from a long season of running to Q a boot camp work out. But not to worry as all the faces were friendly and familiar. Shout out to the Conspiracy whip Burlap that brought out Butter and Resistor from their cozy lairs. Cheerio however could not be roused… and I am sure some notable others like, say Glazer, were up early fighting crime and such.

Here are the details of what went down.
Warm Up
• Side straddle hop (jumping jacks) x 25 in cadence
• Imperial storm trooper (knees to elbows) x 25 in cadence
• Mountain climbers x 25 in cadence
• Abe Vigoda x 5 in cadence
• Whirlies with the clap x 25
• Air claps x 25 in cadence
• Mosey to intimidator
F3 is the kind of group where someone can yell out “11” at every 11 count, and no one asks why… that is how we roll
Intimidator, Dora 1,2,3, only YHC was unpaired, I made every effort to do my share…
• Round one: 100 Merkins, Run to first intersection and back
 Plank until 6 finishes
• Round two: 200 WWII, run backwards. Note to YHC, it takes a long time to do WWIIs…
 Al Gore until 6 finishes
• Round three: 300 Squats, run forward
 Plank until 6 finishes

Mosey to Tennis Shelter
Tabata 20 on, 10 off, 4 rounds…strike that 3 rounds. Some mumble chatter about the lack luster first song being played, fair enough, but I am on the Burlap plan when it comes to Pandora… other tunes got better and were only interrupted by one commercial. Also I was contending with a new phone (is it number of reps or sets or whatever, anyway, the PAX got it done.
• Burpee
• Heals to heaven
• Derkins
• Alternating step ups
• Dips
• Plank jacks
Mary, was some resemblance of this, thanks to the PAX that led their share!
Low flutter
Freddie Mercury
X- thing
Mutton crunch

Announcements:
PAX were being encouraged to attend the Nomad workout in the PM to show the F45 group that we were here first and are truely free.
Look for Tweets regarding helping Blue Steel move in a few weeks.
Blue Steel in 6 Reynolds. Litebrite in 8 Ardmore
Prayers for Blue Steel, (Doug Williams) Litebrite also in the hospital. Peacemaker’s M- last chemo.
Men struggling with any thing in their hearts. Mark battling cancer, might be on his last chance medication.
YHC was honored to close our time.