After a Covid-possible delay, YHC got to continue his Qing in celebration of his One Year Anniversary of F3 by giving out free, and open to all men, pain.
WOR – Weed pickers, Windmills, Imperial Walkers, Arch Worm Merkins, Motivator to 10 (We’re warm.)
Since this is a 0.0 (and now a “minimal running” AO we hear), bear crawl to Towne Lake sign
Shoulders and Back work were on the menu. YHC was thankful for a podcast post by Exile that stressed the importance of a healthy and carefully, well-conditioned back as the “stability center” of the body. That fit right into the plan for the week of Qs.
Thang 1: Inverted shoulder work behind the Town Lake sign on the corner. Proper form critical for protecting the back!
- 10 2 ct Obliquerators
- 10 2 ct Chicken Peckers
- 10 1 ct Donkey Kicks
Thang 2: Welsh Dragon 11s
11’s starting at 5 & 6 (for more reps early) with Back exercise at each end, travel via Welsh Dragons (Thanks NoGA Sunshine!)
- Side 1: Superman held for 10 sec each, first time 5 reps
- Travel: Welsh Dragons – Bear crawl 4 count, 1 Merkin, 1 Plank Jack, 1 Shoulder Tap;
Bear crawl again 4 but then increase each exercise rep by one
Repeat, repeat until marker reached
- Side 2: Cross Kickback Reachers, first time 6 reps on one side, flap jack
- At this point YHC had to go back to the parking lot to get 2 headlamps before they got run over. One of them was not YHC’s!!
Made it to 7 & 4 then called an audible to head back the Sign for…
Thang 1 again, 15 reps of each
Thang 2, continue with 8 & 3 of 11’s – This is where it got crazy stupid to keep up with the counting
Thang 1 again, change to Obliquerator Twists, Donkey Kicks with hold count
Lunge walk back to the flags for 5 min of Mary with the WarTowne guys.
YHC did the count off in a way to make himself 6th man to share a few anniversary words.
NMM: Since YHC was not and still claims NOT to be a runner, The Woodshed was his first foray beyond his home AO of The Lion’s Den. YHC is thankful for the creative and forward-thinking PAX that planted the Woodshed flag months before YHC found F3. Thankful for all the PAX and AOs that were “just there” when YHC got started. Thankful for one year of this crazy F3 thang.