Bells will be Swinging

Bells will be Swinging

QIC: Special

Date: 12/22/21

PAX: Interference, Frostbite, Zuckerberg, Bluto, Airbag, Three Rivers, Atrophy, Starfish, Bam, Manscape, Data

11 PAX joined YHC on a cool morning for some BnW. This was YHC’s first ever Q and the pressure was felt early from some of the senior PAX. Atrophy made sure to confirm that we were not going to be swinging kettle bells on the tennis courts even though no bells were remotely close to the courts.  YHC made it clear that if ever there is an issue with the HOA they will be directed to Atrophy’s house. Before saying hello Bluto questioned the legibility of YHC’s personal side notes which is ironic as it is universally known that male physicians have the worst handwriting in the world. With the concerns addressed and the F3 Mission statement/core values read, we were ready to get after it.

Warm-O-Rama

Side Strattle Hop

Arm Swirly Things

Michael Phelps

Wirly with a Clap

Toe Touches

Right over Left toe touches

Left over right toe touches

2 Short laps in the parking lot followed by a quick cone drill demo by YHC-

On the tennis court-

The box drill- forming a square- start in a sprinters stance, sprint to first cone, shuffle right to second cone, back peddle to third cone, shuffle left back to first cone

The Ladder drill- start in sprinters stance, run around cones in order making 4 cuts and climbing upward until reaching final cone and then spring back to start

In the Parking lot-

1 station for kettle bell work

1 station for a combo of merkins, abs and burpees

Counting off in two groups we began-

The Thang-

1. Swings-10
2. Goblet Squats- 10
3. Single arm swings- 10 each arm
4. Suitcase pick up 10 each side

Run Box Drill X3

1. Merkins- 20
2. WWII- 20
3. Mountain Climbers- 20 each leg
4. Burpees- 5

Run Ladder Drill X3

1. Swings- 10
2. Curls- 10 each arm or 20 both arms
3. Shoulder Press- 10 each arm
4. Halo’s 10 each direction

Run Box Drill X3

1. Wide Merkins- 20
2. Hells to Heaven- 20
3. Low Flutter- 20
4. Burpees- 5

Run Ladder Drill X3

1. Swings- 10
2. Raises- 10
3. Hip to overhead- 10
4. Skull Crushers- 10
5. Bent over rows- 10 each side

Run Box drill X3

1. Diamond Merkins- 20
2. Peter Parkers- 20
3. Box Cutters- 20
4. Burpees- 5

Run Ladder Drill X3

Mary-

1 minute standard plank

30 seconds side planks on each side

Fin

YHC was grateful that the recent purchase of a Bluetooth speaker held its own. Used this as an opportunity to explain to Atrophy what Kohls Cash is.

The playlist (again a first time ever use) was on shuffle but the first song played was “Gonna fly now” from the original Rocky, this following an Eagles win the night before…coincidence??

YHC regrets not setting up cones earlier so I didn’t have to run around before doing the workout. That plus the demo combined with 3 hours of sleep left YHC gasping for air often which again Bluto was quick to point out. Also was foolish of YHC to assume that PAX would take a minute in between running sets and should have known they would just power through three in a row. Rookie move on my part.

Atrophy must have had his coffee before hand. At least three cups. Dude was on fire and crushed it. It was almost like he was taking out his rage that was built up from a tough loss a few weeks ago. YHC didn’t dare get in his way.

Bluto had some bounce in his step this morning and was flying though along with Airbag.

YHC was excited to show Airbag the extremely basic knowledge I had of geometry symbols used to make the cone drill diagrams. Airbag then in a not so subtle flex started rattling off terms and formulas to which YHC just smiled and nodded. Its almost like the guy is a biomedical engineer or something.

Manscape, Data, and Starfish were nothing short of impressive. They had great attitudes and crushed it. YHC could feel the wisdom these men had as they didn’t seem flustered at any point during the workout. In all seriousness it is really cool to see the “respect” crew doing cone drills.

Apologizes to the other group- YHC couldn’t see you guys and again was to busy gasping for air and trying to keep up with the beasts in my own group.

With a quick glance on the tennis court YHC saw Zuckerberg and Interference doing the box drill looking like pro’s.

Frostbite was solid as always and seemed to be holding his own.

YHC met Three Rivers before the start and could already tell that this guy was a class act scholar athlete. Upon learning that he is from the great state of Pennsylvania this made total sense.

Last but certainly not least, Bam gave YHC the “good Q” approval which truly made my day. I didn’t hear anything bad about the music so I’ll take that as a positive as well.

In all seriousness YHC really appreciates the opportunity to have done this first Q. YHC has been coming to BnW for roughly 6 months now and it has truly been a pleasure getting to know an awesome group of men. I look forward to getting to know everyone else better this upcoming year.

Announcements-

Blood drive coming up in February

Christmas Saturday- Check schedule for workouts

Prayer requests-

Safe travels for the holidays

Safety over Covid

For those missing loved ones for the first time this Christmas

For Data’s younger brother in the hospital with an infection

YHC took us out

Merry Christmas to all!