Archives: Scully is Human

  • When: 20180121
  • QIC: Dreamliner
  • The PAX: Gracie, Screen Door, Scully, Dreamliner
  • A fun Sunday morning beatdown to close out a roller coaster week for YHC.

    The Thang
    Warmarama
    35 side straddle hops – In cadence (IC)
    40 shoulder circles – IC
    20 squats – IC

    Mosey to base of steps.

    3 dips on every other step to top.

    Retrieve coupons (rocks).

    20 shoulder presses
    20 curls
    20 triceps extensions
    20 curls

    Mosey to methane pipe #2 (with coupons).

    20 shoulder presses
    20 curls
    20 triceps extensions
    20 curls

    Mosey to methane pipe #3 (without coupons).

    Jacob’s Ladder: 1 to 7 back to 1 with WWII sit-ups at top of hill and burpees at bottom.

    Mosey to methane pipe #1 retrieving coupons along the way. Deposit coupons. Mosey to shovel flags.

    3.5 minutes of Captain Thor. Increasing number of big boy sit-ups and American hammers in 1:4 ratio.

    Recover. Recover.

    Circle of Trust:
    Couterama
    Namerama
    Proverbs 1:7 (ESV) “The fear of the LORD is the beginning of knowledge; fools despise wisdom and instruction.”
    If we do not get our relationship with our creator right, all our other relationships will suffer.
    Prayer requests
    Ball of Man (BOM)

    Naked-Man-Moleskin (NMM):
    YHC has truly enjoyed riding with Screen Door the last two days. Conversation in the car has been womderful.

    It’s been great to get to know Gracie more while working out with him the last few weeks.

    Scully is human. He was late (for the first time ever) but still showed up and crushed it for end of the workout. Aye!

    Announcements:
    F3 Hampton Roads 2018 Goals are here. https://drive.google.com/file/d/1FZ8D1nMGhRtymvzZMDKzH7rtQC8m-TMD/view?usp=sharing
    Apr. 20-21: Colonial200 relay race. http://f3rva.org/2017/11/30/colonial200-pre-blast-1/

    Important Links:
    QuadP Monthly Challenges: January challenge is curls. See if you can catch SubMac.
    Q Schedule: Just sign up. We can help you prepare.
    F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same
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