YHC was perusing the various Alpha Q sheets over the weekend, and the dark and windswept fields of The Boneyard were looking rather lonely when it came to brightening things up. It’s spring, you know, and that means HIMs are looking for ways chisel those abs and pecs (or at least make themselves slightly less drought and famine resistent) – just need someone to nudge ’em along. Given that lonely looking spot in the Q sheet, YHC felt the spirit move him to provide the people what they needed – excessive sweat, slobber, skinned knees and elbows, stones in their shoes, all done to the dulcet tones of Kurtis Blow, Kool and the Gang, and George Clinton…..
Sets of 10 of the following:
Windmills (done Abe Vagoda style – slooooow)
Moroccan Night Clubs
Side Straddle Hops
Mosey around the pavilion to the 4-corners parking lot by the lacrosse field
Part 1: 4 Corners Up/Down Ladder
With increments of 5-10-15-20-25-20-15-10-5, conducted the following exercises:
Fox Holes (Combination of (1) WWI , roll over, (1) Merkin, rinse repeat)
Monkey Jumpers (Monkey Humpers with, you guessed it, a jump at the top)
Move to next corner and increment.
Transition to each corner via side squats (short side) or Bernie Sanders (long sides)
Part 2: Buster Douglas
Starting on one side of the parking lot, conducted the following exercises in multiples of 1/2/3/4:
Mike Tysons – Monkey Humpers – Bonnie Blairs (Alpha Count) – Air Punches (Alpha Count)
Worked our way up to 10/20/30/40 reps
Announcements: Gwinnett Convergence at Hall Of Justice on 4/30. Alpha Convergence at Norseman on 5/7.
Praise for Speedo’s and his M’s baptism this past Sunday – an outward sign of a deepening relationship with the Lord; Prayers for peace in Ukraine and Afghanistan, that people in power will come to their senses and end the madness that’s plaguing those parts of the world.
Although the weather’s improving (and that could be a factor), YHC was so pleased to see a consistent crowd at the Boneyard. More importantly, it’s growing organically. There are men out there who need F3, and we as a community need to continue to EH these folks and help them accelerate their fitness and the other 2 F’s. The recruiting part is one element, but building those leadership muscles is also critical, and getting on the Q sheet is a great way to do it. You’ll have a ton of support and guidance, the more you do it the better you get, AND YOU GET TO PICK THE PLAYLIST! Those Q sheets are lonely, men – let’s give ’em some love!