February 20, 2019

F3-versary with all kinds of (Slots) squats

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THE SCENE:

32* but damp and a little breezy. Felt cold. Great day to post.

F3 WELCOME & DISCLAIMER

Disclaimed.

WARM-O-RAMA:

SSH IC X 20
Windmills IC X 15
Daisy pickers IC X 15
Merkins IC X 10
High kicks OYO X 10 on each

THA-THANG:
Today was YHC’s F3-versary. In a shout out to Slots and my first post, I Q’d almost the same workout from one year ago.

PART I: SQUAT CIRCUIT #1 – BASICS
* Squats IC X 20 (3 count down, 3 count hold, 3 count up = 1)
* Sumo squats IC X 20
* Prisoner squats IC X 20
* Ballerina squats OYO X 20
* Squat jumps OYO X 20
OYO brisk mosey to end of main drag…Al Gore until all-in
Quick merkin ladder in parking lot 10-1…mosey back to Startex
PART II: SQUAT CIRCUIT #2 – ADVANCED
* Bolt 45’s OYO (15 stand to half; 15 full squat to half; 15 squat jumps)
* Overhead squats OYO X 20
* Partner back to back squats OYO X 20
* Partner goblet squats OYO X 20 each
* Partner wall-sits X 1:30 min
* Bolt 45’s OYO

YHC could not resist the opportunity to add one of his personal favorites, Chumbaburpees, and we had time, so that’s what we did.

MARY:

Hello Dolly X 30
Box cutters X 15, X 15 in reverse (tot 30)
American hammers for time to finish

COUNT-OFF & NAME-O-RAMA
Slots, Woody, Nature Boy, Gus, Slicnut, Woodpecker, U-Rock, Squints (FNG), YHC on Q

CIRCLE OF TRUST/BOM:
I remember when I came out to F3 I was nervous about whether or not I could cut it. I wasn’t sure what the Q would do. I wasn’t sure if I would like the guys I met. After Slots Q a year ago, I wondered if I would be able to walk a flight of steps. But what I’ve found in F3 is the ability to root for men like me who are trying to do the hard things everyday: push their bodies physically, love their families well, strive for excellence in their jobs, invest in their communities. And I love the guys I’ve met and I’m more open to those kinds of relationships because I know we’re on the same page here, striving together. I didn’t think I would love F3. Rabbit EH’d me for a while and I kept saying no, but I should have said yes. Gus EH’d me and I thought I owed him a favor. What I’ve found is that I’m in the best physical shape of my life since college, maybe even more so in some ways. But I look forward to the grind and the gloom in ways I wasn’t willing to try in my late 20’s. But I don’t really want to boast about any of it. Jeremiah 9:23-24 says….that’s what I want to boast about. I’m thankful for each of you.

MOLESKIN:
Great day to get some work in. Shoutout to Slots for being making me do all those squats a year ago…and for being a good sport as I poked fun at all of those squats a year later. Gus did not truly appreciate my playlist of 1990-1992 hip hop hits….but Shoestring would have. You can only lead a horse to water.

ANNOUNCEMENTS: