With impending arrival of YHC’s 30th Birthday tomorrow, he decided a variety of 29 different exercises (most done at 29 reps) was in order.
Warmarama (IC)
- SSH – 29
- Through the Tunnel (slow) – 10
- Arm Circles – 10/10
- Chinooks – 10
- Imperial Walkers – 15
Seeing as the tennis court was locked, YHC had to audible from using that location to the clubhouse.
- Agassis Mosey around the pond
- Burpees, OYO – 10
The Thang – PAX pair off, one did 29 reps of each of the following exercises. While their partner does that, the other PAX did…
- Curls (for the QuadP):
- Big Boys
- Hand Release Merkins
- Lunges, 4ct. *
- American Hammer, 4ct. *
- CDDs
- Squats
- LBCs, 4ct.
- Shoulder Taps, 4ct. *
- Johnny Dramas *
- WWIs
- Bonny Blairs *
- WWIIs
- Reverse Lunge, 4ct. *
- Jump Squat
- Dying Cockroach *
* these exercises were done as a group vs. alternating partner pairs.
Mosey to planter, do:
- Nipple Scraper Merkins – 29
- Step Ups – 10
- Irkins – 10
- XOs – 10
- Dips – 29
Mosey to parking lot, return coupons, do AMRAP Burpees for one minute.
End with a classic exercise:
- Intentional Thinker – 10
Countarama, Namarama, COT:
Let no one despise you for your youth, but set the believers an example in speech, in conduct, in love, in faith, in purity. — 1 Timothy 4:12
- YHC reminded the PAX that rather than age, what matters is the way they live: that is the standard by which they should judge others and by which they should seek to be judged.
F3 Important Links
Q Schedule: Just sign up. We can help you prepare.
QuadP (aka “Priorities’ Pointless Periodic Priority” aka Monthly Challenge).
F3 App: Available on Google Play or Apple App Store. This is the one-stop shop for all things F3 Hampton Roads. Download it and get connected. (Note: The app is a separate account from f3rva.org but the username and password can be the same).
Twitter: @F3HamptonRoads
Facebook: F3HamptonRoads