Those are landscaping stones!
QIC: Spamalot
Date: 09/28/20
PAX: HOG, Litterbox, Drip, Spamalot
Monday morning! The start of another week. What better way to start it, than by posting at F3? 4 lucky Pax (YHC included) chose to visit the regal gardens of The Estate. YHC was somewhat surprised at the light drizzle coming from the sky at the beginning of the workout. Fortunately, the rain stopped during the workout.
At the reciting of the Mission Statement, Litterbox headed towards his car. Was it something YHC said? Not sure, but I think it was to retrieve his gloves. This is the Estate, white gloves please.
5 Core Principles as well.
Warm o Rama
IST x 12 IC
5 Merkins IC
Seal claps x 12 IC
5 Merkins IC
Copperhead squats x 12 IC
5 Merkins IC
Whirlies x 12 IC
5 Merkins IC
Arm Swirly things foward x 12 IC
5 Merkins IC
Arm Swirly things reverse x 12 IC
5 Merkins IC
Toy Soldiers x 12 IC
5 Merkins IC
Pax were quick to pick up on the patter of Merkins. Clever bunch, the pax. And very uncreative of YHC. Some would say “lack of creativity”
Mosey down to the lower parking lot. Line up and traverse the parking lot using the following methods:
5 Merkins OYO
Mosey down and back
5 Merkins OYO
High knees down and back
5 Merkins OYO
Butt kickers down and back
5 Merkins OYO
Backwards run down and back
5 Merkins OYO
Mosey around to the beautiful landscaping stones. Find 2 appropriate sized stones. BUT make sure to remember where you took them from. We would not want to upset the Lady of the Manor.
Circle up for rounds of 7 exercises:
Curls x 14 IC
Curl to press x 14 IC
Wide Curls x 14 IC
Squatted isolation curl right arm x 14 IC
Hammer curls x 14 IC
Squatted isolation curl left arm x 14 IC
Mountain Climbers x 50 OYO
R arm over head press x 14 IC
L arm over head press x 14 IC
R leg lunge with press x 14 IC
L leg lunge with press x 14 IC
Bent over row x 14 IC
Squat thrusters x 14 IC
Mountain Climbers x 50 OYO
Flys x 14 IC
R front arm raise x 14 IC
L front arm raise x 14 IC
R lateral raise x 14 IC
L lateral raise x 14 IC
Squat to press x 14 IC
Mountain Climbers x 50 OYO
SSH x 14 IC
IST x 14 IC
Spam R x 14 IC
Spam L x 14 IC
Fast Feet x 28 IC
Squat x 14 IC
Mountain Climbers x 50 OYO
Return you rocks – exactly where you found them. Return to upper lot for MARY:
Mutton Crunch R, Mutton Crunch L, Penguin Crunch, LBC – all x 12 IC
TIME!
NMM
Strong work by all men this morning. Minimal MC. Well, YHC did not hear too much, as I was trying to remember what the next exercise was.
Wish the rock selection was a bit heavier, but hopefully the excessive number of reps helped.
Per my Garmin, over 500 calories burned and just over 1 mile covered – sufficient!
Everyone was glad IPC is over.
Announcements/Prayer Requests
HOG has the Q at Flatline tomorrow.
CCM – convergence this Saturday. 7 is the tour. 8 is the workout.
YHC listened to the F3 roundtable podcast over the weekend. CSPAN has a great practice of having everyone speak during COT. It can be a prayer, praise, concern….anything. So YHC gladly stole that idea. Everyone spoke. It was great to gain a little more insight into each of these guys and what is going on with them. YHC appreciates them being open to it. YHC strongly suggests that when you Q, take the time and have everyone say something.
Thanks for the opportunity and for the experience this morning.
Have a great Monday!
-Spamalot
#spamtan
#wearamask
#vote
