Q: Duke


INTRO: Welcome, 5 Core Principles, Credo (Bull), Disclaimer, Mission Statement (Dill)


YHC has been all over the coastline for the last 4 days, so it’s good to be back home. YHC wanted to get back to the basics, so today’s workout is sponsored by the alphabet.

Alternating Shoulder Taps 10 IC (4 count)
Box Cutters 10 IC
Copperhead Squats 10 IC
Daisy Pickers 10 IC
E2K 10 IC
Flutter Kicks 10 IC (4 count)


Mosey to the top parking lot

Gorilla Humpers 10 IC
Hello Dollies 10 IC
Imperial Walkers 10 IC
Jack Webbs OYO 1/4 up to 4/20- (1 merkin then 4 air presses, 2 merkins/8, up to 5/20)
Knerkin 10 OYO
Luge 20 OYO
Manatees 10 IC
Newton’s Cradle 10 IC
Obama 5 OYO
People’s Air Presses 10 OYO
Quick Windmills 20 OYO
Reverse Crunch 20 OYO OR Randorama (PAX Choice around the circle for 10 reps)
Speed Humpers 20 OYO
Twinkle Toes 10 OYO (Al Gore + calf raises)

Mosey to the far end of the parking lot.

Upright Rows 20 OYO
V-Ups 10 OYO
Werkins 10 IC
X-Factors 10 IC (each side)
Yul Brynner 5 OYO
Zebra Butt Kicks 10 (5 each leg)

Once we finished the alphabet, we moved across the road down to the soccer field. 11s (PAX Choice) of SSH and WWI. Slow mosey across the field for each exercise to stretch out some sore limbs. Made it to 3/8 before time caught up with us.

Mosey back to Mary.


PAX choice from today’s exercises.

Bull chose Flutter Kicks 10 OYO
Dill chose Alternating Shoulder Taps 10 IC
Sketch chose WWI 10 OYO
Duke chose Newton’s Cradle 10 IC

There was no need to FAWN over us; unwittingly, we created an acronym 😂


Count-O-Rama, Name-O-Rama.✅

Announcements – Races. Convergence at Red Dawn May 13.

Get in on the Q’s!

Prayer/Praise – men of F3, getting back to the small workout groups, coaches and athletes with a long short week.

Pledge it Out.

Pray it Out.