Shoulder Work at Parliament!

Shoulder Work at Parliament!

QIC: Van Gogh

Date: 02/06/2018

PAX: Palin, Splash, Spamalot, Boomerang, Touch-Me-Not (WB), Zima, Whirly, Shake-N-Bake, Singing Cowboy, Ink Spot (WD), Drama Queen, Sgt Shultz, Spamalot, Wobegon, Schneider, Van Gogh (QIC)

QIC: Van Gogh

Date: 02/06/2018

PAX: Palin, Splash, Spamalot, Boomerang, Touch-Me-Not (WB), Zima, Whirly, Shake-N-Bake, Singing Cowboy, Ink Spot (WD), Drama Queen, Sgt Shultz, Spamalot, Wobegon, Schneider, Van Gogh (QIC)

Intro:

YHC did a Murph yesterday, as part of my promise to Murph for every PAX to sign up late for the H4H build day. Between that and running for the #Break5K group thus past weekend, everything hurt but my shoulders. Soooo, naturally it was time to focus on those in the morning… And in all honesty, YHC prefers a targeted Beatdown to really feel the burn! The PAX may disagree…

Warmorama

• SSH x 16 IC
• Whirly Has The Clap x 10 IC
• Merkins x 10 IC
• Mountain Climbers x 10 IC
• Plank Jack x 10 IC

The Thang

• Reverse Burpee Ladder: 1 to 10
  • Karaoke down to sidewalk entrance
  • Dying Cockroach: 10 to 1
• Overhead press ladder: 10 to 1
  • Bear Crawl from parking spaces near blocks to Grass
  • Sweat Angels: 1 to 10
  • Bonus Crawl Bear round at the sixth rep!
• Upright row ladder: 10 to 1
  • Mosey to grass and back
• Sexy shoulders
  • Arm Swirly Things forward x 16 IC
  • Arm Swirly Things reverse x 16 IC
  • Seal Claps x 16 IC
  • Overhead claps x 16 IC
  • Moroccan night clubs x 16 IC
  • Suitcase shoulder shrugs x 16 IC
  • Bonus: Carolina Dry Docks x 16 IC

Mary

• Freddy Mercury x 20 IC
• Penguin Crunch x 20 IC

COT

• Prayer request for family of @Splash’s patient who lost a long battle with leukemia
• @Boomerang’s friend, Pam Taylor, whose husband recently passed away
• @ShakeNBake’s co-worker whose husband recently died
• Prayers for those struggling with addiction
• @Ripple has potential VQ at #Purgatory depending on how his route is doing
• @SgtShultz has the Q at Mayhem tomorrow
• YHC took us out lifting up prayer requests

NMM

• Great turnout this morning! Strong crew, lots of hard work, and lots of laughter and great MC! That’s what it is all about!
• Total stats were 421 shoulder exercises (if each bear crawl counts as 1), and 1 mile covered
• I appreciated @Spamalot calling out YHC on the stating the disclaimer before the workout even though no FNGs were present, based on opinion he heard in an F3 round table podcast. YHC agrees here, it should always be said, we should be reminded to modify as necessary, keep safety first, and look out for each other at every workout.
• YHC did holler out the Mission Statement, which should also always be said.
• Kudos to @Zima who has the fastest dying cockroach in the Dash
• @Whirly asked for many modifications this AM but didn’t seem to like my suggestions!? Probably because they were all harder… bear crawl with your block anyone?
• @Palin is concerned about his videos for beach season… trust me dude, Chicks dig nice shoulders too!
• @DQ and @InkSpot earned my respect as usual this morning, putting in some great work (and clever MC I heard from afar)
• Nice to see @ShakeNBake again who is becoming a West FoCo regular!
• @SingingCowboy opted to do safer Reverse Burpees, which is almost like an inch worm burpee! Ouch… future exercise?
• YHC called @SgtShultz @Wobegon during the 2nd ladder, evidently they look alike from behind?
• @Boomerang shot down YHCs offer to check out his form on upright rows
• @TouchMeNot and @Schneider were the strong and silent Torres this morning
• Thank you for the keys @SgtShultz, always a pleasure to lead the fine men of F3WS!