July 11th, 2019 By Jimmy Buffett

Well clearly the threats of Sharknado doesn’t inspire anyone to sign up to Q, it just deters the Pax from posting. The Nation’s 4th Core Principle:

F3 Workouts are led by men (who participate in the workout) in a rotating fashion, with no training or certification necessary.

Well, YHC arrives at roughly 0530 on the dot (approximately right on) to a nearly AO. 3 HIM awaited and it was clear the weinke was going to be needed. Disclaimer given. Already basically in a circle and plenty of space so let’s just do some Warmarama right here:

• Side Straddle Hop (YHQ)
• Imperial Storm Troopers (Steel Cannon)
• Windmills (Love Seat)
• Cotton Pickers (Kilowatt)

Very dysfunctional mosey over to the other parking lot to run up, down, and across each parking spot. Plank it up and then lead straight into the merkin medley with 5 of each in cadence:

• Regular, Diamond, Wide

Mosey to the playground. 5 pull ups, 10 squats. Repeato, repeato, repeato.

Take your block over to the corner of the school. Until time runs out, 20 of each of the following (all with the block) OYO with the exception of 10 man-makers OYO. Run to the far fence and back after each exercise. Steel Cannon quickly notes, “Oh yeah, I remember this. It sucked.”

• Swings, Lunges, Curls, Squats, Overhead Press, Incline Merkins, Man-makers

Return the blocks, rhombus/trapezoid/parallelogram up for Mary. (It was only math gurus today)

• American Hammer (YHQ)
• Cucaracha Muriendos (Kilowatt)
• Little Baby Crunches (Love Seat)
• Low Flutter (Steel Cannon)

Recover, recover.

Prayers for:

• Love Seat’s family as his grandmother passed away yesterday at the age 95
• Heatstroke’s father and father-in-law
• Sparknut’s brother

Moleskin

• How to lead an F3 workout:

1. Arrive at AO
2. Give disclaimer that you aren’t a professional and are not liable for anything
3. Side straddle hop. A few other random warm-up exercises. A little mosey somewhere in there (unless you’re Anvil and prefer to just stay in the parking lot. #NeverForget)
4. Think of your 4+ favorite, or least favorite exercises, tell everyone to do it for 35 minutes with some completely arbitrary running distance mixed in there
5. Mosey back to AO home, do some ab exercises.
6. Recover, recover

• You’re welcome

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