Exit: Light, Enter: Night
QIC: Turnover
Date: 10.7.19
PAX: Greenspan , Burns (WB) , TPS (WD) , Turnover (Q)
When @Greenspan picked up the phone to call the bullpen, YHC didn’t know how dire the situation was. Our starter, one of @F3WinstonSalem’s aces, @Burns, was far past his normal pitch count (7 Q’s in the last 10 days, to be exact). The guy needed a breather, understandably. YHC was more than happy to make a relief appearance to give one of our best arms a break. People have always told YHC that he reminds them of Mariano Rivera*, the great Yankees closer** who was never flashy, but had an absolutely lethal fastball and cutter. Today, at #TheOuthouse, it was time to prove everyone right***. 4 Pax descended on Leinbach Park and after YHC recited the mission of F3 flawlessly, the heavens opened up and “Enter Sandman” began blaring. Boogity Boogity.
Warm O Rama
SSH x20 IC
IST x15 IC
AST Medley x10 IC
Abe Vigoda x6 IC
Squat x10 IC
Merkin x10 IC
Mosey to Jefferson Middle Shelter
In keeping with my striking resemblance to Mo Rivera, YHC decided to keep it simple. No fancy curveballs or sliders, just straight-ahead high stinkin’ cheddar****.
Ascending and Descending Table Circuit
Box Jump x5
Merkin x10
Alt Step Up x15 (we did 15 each leg on the first round, but more rational heads prevailed later on)
Dips x20
Squats x25
Squats x25
Dips x20
Alt Step Up x15 (15 each leg)
Derkin x10
Box Jump x5
Mosey around JMS lot to far corner for 10 Burpees OYO
PAX repeated this circuit 2 more times, but changed up the Burpees. 2nd round was 10 Spider Burpees and 3rd round was 10 HR Burpees.
After completing 3 rounds of the Table Circuit and Burpees, we headed back to Launch for a @Cherry Pie inspired MARY.
MARY
WW2 x25 OYO
Cruncy Frog x15 IC
Freddie Merc x15 IC
Modified Penguin Crunch***** x20 IC
H2H x20 IC
Pickle Pounders x20 IC
American Hammer x10 IC
LBC x20 IC
Low Dolly x20 IC
Protractor (what felt like 1,000,000 reps for several hours)
FIN
COT
Announcements
Ardmore RAH Run Oct 19th – proceeds go to 2nd Harvest Food Bank
Oct. 13th Craft Crawl – proceeds go to Crisis Control Ministry
Prayer Requests / Praise
Praise reported for @Greenspan’s sister who got married over the weekend.
Prayer Request and Praise for @Burns who was happy to report that he and his M are expecting twins (Twins, Basil….Twins******) in March.
YHC took us out thanking Him for the ability to get better and keep each other accountable.
Honored to lead, happy to give @Burns a break. Thanks for the keys, @Greenspan. I think I dropped them at the Skunk Corner. Sorry.
NMM
YHC thoroughly enjoyed the baseball discussion with @Greenspan on our EC run where we were joined about halfway through by @Burns. These guys are animals, and it was all that YHC could do to keep up with them on the way back up to the park.
Always great seeing @TPS. All he does is put in the work. Impressive as always, my man.
* – Literally no one has ever told me I remind them of Mariano Rivera.
** – This shouldn’t have to be stated, just wanted to make sure we were all on the same page.
*** – Can’t prove anyone right because YHC has literally never been mentioned in the same sentence as ol’ #42.
**** – If you don’t get this reference, I feel bad for you, son. Rookie of the Year, FOR THE WIN! #Gardenhoser #ChetStedman
***** – YHC keeps calling this exercise at his Q’s, but I still don’t have a good name for it. Its the “Right Hand to outside of Left Knee, Left Hand to outside of Right knee crunchy thing”…YHC needs name suggestions, please and thank you.
****** – Austin Powers reference. Hope someone picked up on that.
YHC very nearly choked on his gum while calling out one of the MARY exercises in cadence. Frankly, I’m lucky to be alive.
Turnover: Out.
