October 5th, 2017 By Brinkley

21 F3 stalwarts showed up in the semi-darkness of another fine fall morning in the Carolinas.  There was some trepidation the “no running” description meant the opposite.  Unfortunately YHC has been battling a chronic hamstring issue since the last Burpee Mile and is under strict orders not to run.  After the disclaimer and some indiscernible mumblechatter from the PAX we walked around the corner to the next level of the parking lot with some toy soldiers and hackey sacks thrown in.

Warm Up

• SSH x15
• IST x15
• Merkin x10
• Mountain Climber x15
• Cotton Picker x15

The Thang

Due to YHC’s injury my posting has been limited and workouts done mostly with my friend Ian from the “7 Minute Workout” app.  When I saw the sparse Q signups I decided to use it as an excuse to expose the PAX to some new exercises in an interval type workout.  The workout consisted of 15 exercises listed on pieces of paper drawn from a yellow bucket by alternating members of the PAX.  Each exercise was performed for 40 seconds (more or less since some of the PAX has issues getting to the bucket, picking the piece of paper, and reading from the correct side) followed by 10 seconds of rest.  The exercises included:

• One Legged Merkin
• Squat
• Freddy Mercury
• Carolina Dry Docks
• Lunge and Rotate
• LBC’s
• Dips on the curb
• Jump Split Squat
• Plank
• Bird Dog – optional Bird Dog Merkins
• Apollo Ohno
• Superman – With Alcatraz leading the chorus
• Merkin with Rotation
• One Leg Squat Touch
• Brinkley Bend

No mosey back to Mary since we were already there.

Mary –

• Hello Dolly x15
• Pretzel Crunch x15
• The W x15
• Mason Twist x15

Announcements –

• Q Genius is fairly empty. Opportunities to lead as early as this Saturday.

Moleskin –

1. I know some were disappointed there was no running but the description was accurate.
2. Lots of good mumblechatter. @Barrister speculated that this was probably due to the lack of running and getting winded.
3. Ian really is in my phone. I showed him to some of the PAX after the beatdown.  If you want Ian to be your friend download the “7 Minute Workout”.  Available for Apple or Android devices.
4. Lots of “hate” aged PAX this morning. Some advice from a “respect” aged person – make sure you stretch and incorporate variety into your exercise regimens.  My hamstring issues are a result of too many miles running and neglecting those important concepts.
5. The recording of the PAX was muffled a few places. Sign off if I missed you so I can fill in the “?” above.

Highlands

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