Leg Day to keep the Doctor Away

  • When: MAR 24, 2020
  • QIC: KY (Co-Q: Mufasa)
    PAX Count: 20

  • The PAX: BOP, Taledega, Cool Beans, Proximity, Robinhood, Moneyball, Big Star, Cash, Full House, Tug, Apollo, Lift Kit, Camo, Scooner, No Mas, Griswald, Tater, Beetlejuice

It has been far too long for YHC to bring his Q magic to the Pax at the Kingdom.  COVID 19 is starting to be a problem, so we focused on maintaining social distance and eliminating coupons (which are usually a staple of YHC’s beatdowns). YHC had to think creatively on how to split the PAX, maintain safe distances, but also deliver the trademark beatings that YHC always strive for.

The standard for leadership was a little lax at the beginning, but the PAX quickly gave feedback to YHC and the standard was achieved.  YHC always enjoys the mumble chatter, and the PAX did not disappoint.  

Condition

71F and freakin perfect

Disclaimer

YHC is not a professional. F3 workouts are voluntary and FREE – you are here voluntarily #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang
  • World’s Greatest Stretch
  • Side Straddle Hop – 20x IC
  • Imperial Walker – 10x IC

Mosey to parking garage

Split group in half (10 person max). 1 squad on the first deck, other squad on the second deck.

Perform the exercises below then run to the top of the next deck. At the top, descend the stairs backwards.

  • – 25x squats – On Q
  • – 20x Hand Release Merkins – On Q
  • – 15x Jump Squats – On Q
  • – 10x Lunges – In Cadence
  • – 5x burpees – On Q

Rinse and repeat for time, PAX completed 4 rounds

Mosey back to flags.

Broga – 20 sec hold. First right side, the R&R with left side

  • Warrior I
  • Warrior II
  • Lunge
  • Lunge with Twist
  • Downward Dog
  • Child Pose
  • Reclining Hero
 
CountORama and NameORama

COT

COMZ CHANNEL

For those few of you who have not yet signed on – get onto BAND today, either via smartphone app (links here: apple / android), or via the website. This is our new preferred Comz Channel going forward – download it and join the band called “F3 Houston” to get all the info on F3 Houston. Here is where you can learn who are the upcoming Qs, sign up yourself to be the Q, read our Backblasts for each WO, learn details of our next CSAUPs, and as usual, make fun of the guys in the Pax in general with some good ol’ Mumble Chatter.

SYITG – KY