October 18th, 2019 By amway

15 pax arrived eager to see what kind of last minute change-up YHC had planned. I was so excited to see all the cars in the parking lot. After swapping Q days with Shooter, I decided to stick with my Afton Saturday plan and bring it to…….. The Dawghouse.  I wanted to mix it up a bit and have some fun… or …. at least some of it was fun. As I type my shoulders are shot and I can’t touch the top of my head with both hands at the same time. Here we go…..

WARM-O-RAMA

x10 – SSH

x10 – Hill Billies

x10 – Hand release merks (OYO)

x10  count, right leg over left… try to touch toes.. repeat with opposite leg

Warm-o-rama was a little lite because YHC had a lot of music selections to get in.. Mosey to Robinson HS Courtyard.

THE THANG

So a song will play and we will start an exercise and at certain parts of the song we will implement a new exercise then back to the starting exercise.

1. ACDC – ‘Thunderstruck’ – SSH (AYG) during song and then Burpee at all ‘Thunder’ lyrics.
   • 34 burpees
   • song length – 4:54
   • I told you BigBlue we would start with your favorite
2. Cat Stevens – ‘Peace Train’ – LBCs (AYG) during song and then WWIIs at all ‘peace train’ lyrics.
   • 23 WWIIs
   • song length – 4:08
3. Alien Ant Farm – ‘Smooth Criminal’ – Plank then do merkins at all ‘OK’ lyrics.
   • 54 merkins
   • song length – 3:28
   • I will have to admit.. this song broke me.
4. Def Leopard – ‘Animal’ – Low flutter (AYG) and then Sweat Angels (AYG) at all ‘and I want’ chorus
   • AYG
   • song length – 4:04
5.  Police – ‘Roxanne’ – Over head claps then low air squats at all ‘Roxanne’ lyrics.
   • 23 low air squats
   • song length – 3:07
6. Motley Crew – ‘Kick Start My Heart’ – MTN climbers (AYG) and then Hand Release Merkins at all ‘my heart’ lyrics.
   • 25 hand release merkins
   • song length – 4:40

MARY

• Leg Climbers (bringing some Afton ‘Extractor’ to The Dawghouse)
• Homer to Marge… Low dollys… Low flutter mix… HOLLLDDD IT! 
• Habs 1 min Abs (Since ‘Habs’ was in the flesh, I had to pull this one out with 1 min left) THXS Brother!

NOTE: Torch decided to save his best for last… during Habs 1 min Abs…..  Torch soiled himself for about 3 seconds during the exercise. ;~)

RECOVER RECOVER… I’m laughing too hard.

Prayer & Praises

• Buck’s brother and his rehabilitation… God.. put your Hands around them.. 
• Yellowcake and his family as he is traveling for a week for work. God.. comfort the family at home and keep yellowcake safe on the job so he can back to his family.

Moleskin

Man… this morning was Awesome! Thank you guys for showing up and I hope I made it fun and made you a little stronger. Oh Buck… it would not be a completed workout if you didn’t come in on 2 wheels (I love it!!). I will admit it though… some of those songs did get a little long at times. Speaking of long songs, maybe… I will bring some Green Grass n High Tides next time or some Free Bird!  (just kidding). Those 2 songs would take up the whole workout. It was a true gift to lead you guys today! Like I said, F3 has been a Blessing to us all and it has created friendships and camaraderie that would have never existed.

In closing….. thank the Lord for the cooler weather!

Looking forward to seeing you guys again in the gloom soon,

Amway

---