The BackBlast:

After a COVID scare that kept me away last week, it was finally time for YHC’s first Q at F3 Indian Valley’s The Chieftain! It was another beautiful morning at Franconia Community Park with low humidity (at least it seemed that way for this Georgia native) and 64 degrees and clear skies! 7 #HIM showed up for a beatdown with a focus on teamwork and accountability.

Disclaimer given (included the suggestion to just get back in your car and go home).

Warmarama:

Easy mosey lap around the perimeter of the basketball courts and then a short demonstration of the Carioca followed by another lap around the basketball courts with a different move after turning each corner:

Buttkickers

Carioca

High Knees

Carioca

Circle up to continue the warmup:

SSH x 25 IC 4CT

Goofballs x 20 IC 4CT

Hillbillies x 20 IC 4CT

Plankjacks x 20 IC 4CT

Big Boy Situps x 20 OYO

Mosey around the trail in the front of the park near Allentown Road, to give our neighbors the Franconia Police a quick wave and beckon them to come join us and then plank for the six in the parking lot near the large pavilion.

Merkins x 10 IC 4CT

American Hammers x 20 IC 4CT

Squats x 20 IC 4CT

Mosey over to the large parking lot near the bathrooms and hold 6 inches while waiting for the six (plus another 10 seconds after the six arrived).

Merkins x 10 IC 4CT

American Hammers x 20 IC 4CT

Squats x 20 IC 4CT (planned but forgotten)

Mosey over to the other side of the large parking lot near the small pavilion and plank for the six.

Merkins x 10 IC 4CT

American Hammers x 20 IC 4CT

Squats x 20 IC 4CT

Recover for a brief explanation of the Pearls on a String workout style, the importance of keeping the PAX together and not leaving anyone behind (F3 Credo: Leave no man behind, but leave no man where you find him).

Partner up for some teamwork (at appropriate distance of course) total reps listed for each team of 2/3:

Decline Merkins – 40 (60 for team of 3)

Iron Cross – 40 (60 for team of 3)

Lunges – 50 (75 for team of 3)

Rinse and repeat once again.

Mosey over to the far end of the football field and recover for a quick talk on how real accountability requires:

1. an outside force (we are incapable of holding ourselves accountable solely on our own)

 

1. an objective standard – personally my standard is that I’ll be at every F3 Indian Valley workout unless a have a really good reason and I hope that this will be the standard for all of the PAX of the Indian Valley

 

established consequences for failure – if you are not here you will be gently nudged through all communication forms possible that you were missed

Keeping the same partner groups as before team up for some AMRAP exercises and sprint work. While one partner did AMRAP of said exercise, the other partner sprinted across the field and back (this was shortened to mid-field for the second round) and then flapjack

Round 1: Merkins

Round 2: LBCs

No time for round 3 which was planned to be Burpees (darn)…

Indian Run (of course since we are at The Chieftain in the Indian Valley) back to the flag

No time for Mary

Countarama

Namearama

COT

Pleasure to lead this fine group of men!