May 10th, 2019 By Scottie Altschuler

YHC woke up to a text from Torch, he was not going to make it due to injury.  My thoughts were maybe the group would be small with Mothers day approaching, but to my surprise I pulled into the parking lot to find a couple pre-ruckers finishing up (I guess they didn’t think the work out would be that hard).  We started with 13 and number 14 showed up (late) but he showed!

– Disclaimer – We are a peer-led, zero-cost non-profit work out group, we are not professionals and do not claim to be. Preform each exercise safely and modify as needed. By participating in an F3 workout, you assume all the risk associated with doing so.
– Mosey to the lighted area
– Warm Up
o 1 Side straddle hop x 15
o 2 Imperial Storm Troopers x 15
o 3 Windmill x 10
-Mosey to the Diamonds
– The Thang
– Honoring Mom
o Partner up at the Diamonds
 M – Merkins x 100 – while partner 2 runs
 O – OPP – You down with O.P.P? Yeah you know me! Whose down with O.P.P? All of F3! Spauldini was not a fan of YHC’s Singing,…….. Partner up. Partner 1 does Overhead Claps while in People’s Chair (O.P.). Meanwhile Partner 2 does 25 Plank Jacks (P.) Switch. 2 rounds
 T – TRIPLE NICKEL (5 EXERCISES, 5 REPS, 2 STARTING POINTS) 5 TIMES
• Start on a diamond. Do exercise run around the circle back to your diamond and repeat 5 times.
o 5 MERKINS
o 5 WW2’S                                                                                                                                     (Bathroom break for AMWAY, and continue…)

o 5 LBC’S
o 5 MONKEY HUMPERS
o 5 SUMO Squats
 H – Hand Release merkins – 10 on your own
 E – Empty the Wheel barrel – partner up 1 time around the diamonds. (Needed to modify this to the wheel barrel as we are not ready for this (exercise)
 R – Railroad Tracks (Around the diamonds, the PAX modified this with wide tracks)
 S – Side Straddle Hop – 50 (in cadence)
– Mosey back to Mary
 Squirm x 15
 Crunchy frog x 15
 Pretzel crunch x 15
 1 minute abs (led by Talladega)
Announcements – Q-Source this Saturday at Rocky River Coffee, post office work at 6 am.  Prayers for Reruns daughters surgery, Praise for Bucks son’s wedding and praying for a good speech from dad!  Prayers also for Grandmaster as he continues to heal.  Prayers for Ueckers Neighbor for spinal fusion surgery. Praise for Spauldini’s M, and her clear scan!

Thank you for coming out and playing along with me today. Its always an honor and I hope you are all sore tomorrow!  It was great to see 14 men getting a little better on a Friday.

---