Clap your hands like you mean it!

It has been a while since I Q’ed the #mainthang, or even posted, so i felt the pull to go lead our faithful downtown pax (still the best AO).  I think they need a little Longbottom “stream of consciousness” workout.

YHC has been a little lame from that horrible hobby called running so I have gone back to the basics and focused on bring the pain 0.0 style, not my comfort zone.

I was hoping to see the mysterious one, Houdini,  so I could show him some new painful version of what he calls the canklejibby (SSH).  Maybe by teaching the pax some new moves they can spread the pain and generate more respect for a mainstay of a F3 workout, the SSH.

Warm-up

SSH x 20 IC (cankle jibby ??sp.)

Hillbillies x 20 IC

X&O’s x 10 IC

LBC’s x 20 IC

Scull crushers x 10 IC

Predator Jacks x 20 IC

SuperStars x 15 IC

Burpee Jacks x 10 OYO (fair jack during for the jump)

Now that all have arrived lets move down to the amphitheater

grab some wall for 11’s (dips and derkins)

move to the stage-  lawn had been turned into a swamp. It appeared the irrigation system had run all night-  really???

Circle up for some Core

Flutters x 20 IC

LBC’s x 20 IC

Air Humpers (2 legs x 15 IC)

Air Humpers (1 leg x 10 IC ea. leg)

Back scratchers x 20 IC

Roselitta’s x 20 IC

Off your six for some Captain Dan (Lt. Dan’s drill instructor)

1:4 exercise (predator jacks 1:4 Superstars)  up to 5 and back down

If you have never performed the predator jack or superstar it requires a clap when bring the hands back together during each rep.  As our reps increased the pax voiced their disapproval by the strength of their clap.  It was fun watching the lack of coordination when doing these movements.  They do require a bit of timing a rhythm which was lacking!  Need to send the downtown boys to cheerleading camp.

mosey back to main street and up to the peace center.

Circle up for Jack the Ripper

1:4 exercise (diamond merkins 1:4 LBC’s) up to 5 and back down

 

Lt. Dan (what??? captain Dan’s understudy)

1:4 exercise (Squats 1:4 lunges) up to 5 and back down

grab some bench: 20 dips / 15 derkins / 10 dips / 5 derkins

circle up for some core

LBC’s x 20 IC

Heels to Heaven x 20 IC

Freddy Merc’s x 10 IC (YHC was hitting the wall lost cadence during this- thanks ICE!!)

20 big boy sit-ups OYO

15 x werkins IC

10 Burpee Jacks to finish is off!

Done!!

Announcements:  Toys for tots convergence on Thursday.  Bring an unwrapped toy.  Thanksgiving day convergence hosted by the Powder Keg (bring it boys!!).  Need pax for Knoxville launch this weekend!  IG’s co-worker experiencing difficulties, hendersonville hard launch soon.  Piedmont launch, clemson launch soon.  Christmas party 12/12 $10.  Prayers for Nepal and Sherpa’s ministry!  Praise for ACT in Adoption process and prayers for twinkle toes and final approval to become foster parents!

As Alway it was an honor and a privilege to lead and to follow you men!

LB- out