The BackBlast:

YHC’s first Q at the Chieftain, so I arrived dark and early to get the lay of the land.  The gloom was thick as the PAX gathered; 10 strong!  It is great to see this new AO thriving with new and seasoned HIMs!

Warm-a-rama: mosey around the basket ball courts and circle up at the shovel flag for Arm Circles, Trunk rolls, Abe Vigoda, Grass Pickers, Best Stretch Ever, Slow to fast Mountain Climbers, Bird Dogs, T Planks, Calf Stretch

Motivators from 7 to 1

The Thang:

Mosey to crossroads of jogging path.  Split into 2 groups of 5 each.  Group 1 ran Wind Sprints — ~ 30 yards jog, 30 yards run and 30 yards sprint.  Return with same regimen.  Group 2 did Carolina Dry Docks until Group 1 returned.  Flapjack

The center piece of the workout was Deconstructed Burpees (apparently it is becoming known as a Lehigh Valley favorite): A burpee is broken down to its individual elements.  10 Squats, 10 Leg Thrusts, 10 Merkins, 10 Leg Thrusts and back up.  Repeat with 9 reps down to 2 reps.  Complete with 1 perfect Burpee.  The Leg Thrusts are the killer on this routine.

Next we made our way to the pavilion via Plank Hurdles.  Each PAX holds a plank ~ 5 yards apart.  the PAX at the end jumps over each hurdle and assumes a plank at the front of the line.  Each PAX completed the hurdles twice.  Munchkin demonstrated considerable exuberance by clearing each PAX in record speed and height of jumps!

Mosey to the playground.  2 Groups — Group 1 did Pull ups (AMRAP) while Group 2 did 10 Underdogs.  Flapjack and repeat

Pavilion: 6 Dips: 1 Step Up or Box Jump; ladder to 1 Dip: 6 Step Ups or Box Jumps

Mosey back to Shovel Flag

MARY: Dealer’s Choice — Protractor, Flutter Kicks, Merkins, Sweat Angels, Heels to Heaven, WWII Sit Ups, Hollow Body Rocks (fun and hard!), Parker Peters

COT: several announcements including Chieftain Shirt Orders.  Prayers for a friend of Spike who had an amputation due to diabetes, praise for recovery of Lowes’ aunt.

The workout was followed by coffeeteria, compliments of Lowes.

It was a pleasure to lead the workout at the Chieftain.  It is good to see F3 growing, prospering, and impacting the lives of more men.  I am looking forward to being able to sweat alongside these men again in future workouts.