September 4th, 2019 By Scottie Altschuler

Its been a long time since YHC was the first PAX member to the Dawg house, I thought for a minute I had scared off the group the night before with my pre-blast.  Spauldini was next, no Cabriolet, but his hair was flowing in the wind.  Soon 8 total PAX were ready to roll, but wait there’s Buck on two wheels rolling in Just. In. Time!

– 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.
o First exercise is the Merkin – 10
 Mosey to the top of the parking lot
o Circle up
o SSH x 15
o Cotton pickers x 10
o Merkin x 10
• Mosey to the Diamonds
o Merkin x 10
o Incline Merkin x 10
o Decline Merkin x 10
o Take a lap x 3
• Mosey to the stairs by Cafeteria Manager Parking
o Merkin x 10
o Bear crawl up the ramp/lunge walk back x 3
• Indian run to the Steps on the other side
o Merkin x 10
o Run to the top
o Merkin x 10
• Wall sits – with hand press x 3 – 10 reps
• Wall Sits and sprints up the hill to the wall and back
• Mosey to the flat pavement (in front of stadium)
o Merkins x 10
o Side Straddle Hop x 10
o WW2s x 10
o Side straddle hop x 10
o monkey humpers x 10

Side straddle hop x 50

Merkin x 10

• Mary
o Crunchy frog x 10
o Box cutters x 10
o Box cutter x 10
o Pretzel Crunch x 10 each side
o Habs 1 min abs

When we started the bear crawls I was worried for Buck as he decided to get right in the cross fire of Torchs back draft!  Luckily there were no mis-fires!  The PAX was strong today with a whole lot of no quit to be seen.  Spauldini was trying to get our count off on the SSH at the end, so I figured if we went to 50 he would learn the count better.  Little did I know Torch would do his dirty work and try to disrupt the Q, I guess some guys just can’t hang!  Like I said at the end of the SSH torture, if you come to the runs, you would not have had a problem with 50 in a row.  The runs make you stronger for the beatdowns!  Don’t be afraid to give them a try!  Last year, that was the last thing you would find me doing, and now look at me.  I am still last on the runs, but I am way better than I ever was.

Still need a Q for tomorrow and while SOME PAX think it is OK to not have a Q on run days listed, this MQ feels like it is necessary, so lets make it happen!  Who’s going to step up?

These next few weeks we are going to start seeing a drop in temperature, and hopefully that knocks the sleepy heads up and gets the group back to some bigger numbers.  If you haven’t reached out to someone that you haven’t seen in a while, please do.  You could be the difference in their lives and give them the courage to make the change they are wanting to make.

SYITG

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