PAX- Sugar Daddy (FNG), Skidmark (FNG), Hancock, Sunshine, Bloodhound, Night Shift, Drake (F3 Suncoast), Rate Hike, Geordi, Spurrier (FNG), Skipper, Short Circuit, Fannie Mae, Fields, Bulletin, Drama Queen<\/p>\n
<\/p>\n
There are special F3 workouts that you remember but YHC (your humble correspondent) has never been as full of emotions as yesterday Qing a workout in my hometown of Waynesville, NC.\u00a0 And not just at any location in my hometown.\u00a0 We gathered across the street from my Junior High School (yeah – that was in the day before middle schools).\u00a0 Also at this location is the stadium where I played football from 7th grade until senior year of high school.\u00a0 Memories … from the corners of my mind … misty water colored… I digress.<\/p>\n
The Q drenaline was almost as high as my VQ.\u00a0 Kept waking up the night before and arrived around 30 minutes early for one last check of the AO.<\/p>\n
The pax started rolling in and YHC could tell it was going to be a special morning when a SUV with a FL tag pulled in and out came an eager pax from F3 Suncoast vacationing in the area (by the area – he had to drive about an hour to be there).\u00a0 Wow!<\/p>\n
The pax continued to pull in – including an FNG that YHC had experienced some of those school and football days.\u00a0 At 0700 the bell rang and it was time for class to begin.<\/p>\n
YHC gave the disclaimer and the mission statement and we were off.\u00a0 A short mosey later got us up the parking lot for:<\/p>\n
WARMORAMA<\/p>\n
SSH
\nIST\/Walkers
\nHillbillies
\nAbe Vigodas
\nMountain Climbers
\nLunges R\/L
\nDry Dock Crabs<\/p>\n
MOSEY to wall outside Bowles building (beside my 8th grade classroom)
\nR\/L Step ups<\/p>\n
MOSEY on to the stadium and on the field<\/p>\n
From goal line to 40 stopping at the 10, 20 and 30 for 6 reps of the following 6 exercises. Turn at the 40 and stop at 30, 20 and 10. Thus 6 rounds with 6 stops with 6 different exercises. 666 \u2013 THE BEAST
\nHand release merkins
\nJump squats
\nMonkey humpers
\nLow flutter
\nDiamond merkins
\nBurpees<\/p>\n
MOSEY over to home side stands<\/p>\n
DORA 123
\nPartner 1 up the steps to top while Partner 2 begins count of 100 merkins, 200 little baby crunches (LBCs) and 300 squats
\nUpon P1s return count continues while P2 scales the steps
\nAfter several rounds Q realized that this may be a little ambitious and we Omahaed after each partner had climbed 3 or maybe 4 times. Most were on LBCs \u2013 maybe a few on squats. You get the idea \u2013 so future Qs don\u2019t give the running pax quite as big a challenge.<\/p>\n
BACK to the goal line and partner up (size matters this time) and from there to the 20 perform the following \u2013 flap jack there and back to goal line<\/p>\n
Partner Push
\nPartner Pull
\nPartner Carry<\/p>\n
MOSEY to Pit<\/p>\n
SUMO DRILL (Dash pax reading knew this was coming at this point of the program)<\/p>\n
MARY
\nFreddie Mercs
\nBox cutters
\nProtractor
\nSnow Angels
\nDynamic Superman<\/p>\n
MOLESKINE (Look this up in the F3 lexicon) – it\u2019s the stuff the Q wants you to remember about the workout \u2013 it may or may not be completely factual<\/p>\n
<\/p>\n
Circle of Trust<\/p>\n
YHC gave a mini sermon on the value of F3 and related seeing a vehicle on my trip up Friday evening.\u00a0 It was advertising a fern franchise (national Gym).\u00a0 The membership deal was ” $10 per month – no commitment”\u00a0 The pax quickly got my point that F3 is just the opposite.<\/p>\n
Both Drake and Rate Hike related powerful stories of the life changing value of F3.<\/p>\n
YHC took us out by covering a lot of territory.<\/p>\n
It was truly an honor and YHC will always remember this day.\u00a0 The old hometown is in good hands.\u00a0 See you soon.<\/p>\n
Drama Queen<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
PAX- Sugar Daddy (FNG), Skidmark (FNG), Hancock, Sunshine, Bloodhound, Night Shift, Drake (F3 Suncoast), Rate Hike, Geordi, Spurrier (FNG), Skipper, Short Circuit, Fannie Mae, Fields, Bulletin, Drama Queen There are special F3 workouts that you remember but YHC (your humble correspondent) has never been as full of emotions as yesterday Qing a workout in […]<\/p>\n","protected":false},"author":191,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,1],"tags":[],"class_list":["post-5853","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-uncategorized"],"acf":{"q":"Drama Queen","date":"08\/04\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5853","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/191"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5853"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5853\/revisions"}],"predecessor-version":[{"id":5859,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5853\/revisions\/5859"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5853"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5853"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5853"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}