March 14th, 2019 By Sparknut

The promise of a chest and back work out was made weeks ago, and the promise was kept. 11 brave souls emerged into the gloom to beat down the pectoralis major and the latissimus dorsi. A few bonus sprints and squats would be thrown in at no extra charge. Eventually, the call for 100% sprint output would be ignored to protect the fragile ego of YHC. Nevertheless, the ego would soon be injured as a result of inability to complete all full merkin reps. Full disclaimer was carefully given, as YHC was quite rusty at leading an F3 work out, including, “modify as needed if the Q does not offer sufficient challenge”.

WARMARAMA

Dynamic mosey with butt kickers, high knees, and elbow to ankle lunges

• SSH x 20
• Windmill x 15
• Merkin x 10
• IST x 15

THE THANG

Line up on one end of Mick Jagger Center to merkins, squats, and 50 yrd runs

• 10 merkins, 50% run, 20 squats, 50% run back
• 10 merkins, 50% run, 20 squats, 50% run back
• 10 merkins, 75% run, 20 squats, 75% run back
• 10 merkins, 75% run, 20 squats, 75% run back
• 10 merkins, 100% run, 20 squats, 100% run back

That was fun! 10 count Schnitzel.

Head to Whatley’s Wall for the promised chest work. These reps would be slow to allow time for full reps and keep the muscles under tension for a good 45 seconds. Pax were instructed to maintain the plank if unable to continue reps, keeping fore-mentioned tension. YHC would break down, thus increasing rep speed and sacrificing full reps. Dang it! Still have work to do.

• Chest to Thumb Merkin x 10
• Right arm incline Merkin x 10
• Left arm incline Merkin x 10
• Run a lap
• Repeato

Mosey to Keith Richards Sports Complex

• Partner up
• Partners alternate with 3 sets of assisted pull-ups (10,8,6 reps)

Mosey back to Whatley’s Wall

• Derkin x 10
• Merkin x 10
• Incline Merkin x 10
• Squats x 10

Mosey back to Keith Richard Sports Complex (enter Kilowatt)

• Partner Help-Up each partner each hand (total of 4 sets)
• Block bent-over rows x 20 IC
• Overhead Block press x 10 IC

MARY (enter Heatstroke)

• Heels to Heaven x 20 IC
• Low Dolly x 15 IC
• Mason Twist x 20 IC

MOLESKIN

1. You guys are amazing! What a solid group of dude consistently supporting one another. It was great to be out there with you again after being out a while. I enjoyed the Q as well.
2. Did anyone complete all, full reps of the Merkin variations? I must confess that I did not. If you did, you are the man.

ANNOUNCEMENTS 

1. Saturday – Wings of Eagles need volunteer help (see Heatstroke)
2. Time Laps – 17th and 18th (see Sugar for details)
3. Friday (tomorrow) – Dawg House anniversary beat down

PRAYERS

YHC’s new friend Keniah has a 4 year old and one on the way. She has chosen life but is under         pressure from most people in her life to abort the baby. Please pray for her living situation. She           needs a lot of support to be successful. Talk to me or Schnitzel if you know of any other                       young ladies who want to choose life, but need help. There are resources available for them.

Matthew 25:45-46  Then he will answer them, saying, ‘Truly, I say to you, as you did not do it to one of the least of these, you did not do it to me.’ ⁴⁶ And these will go away into eternal punishment, but the righteous into eternal life.”

…hope you got your money’s worth!

-Sparknut

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