YHC had the pleasure of sharing a workout with a great group of PAX this morning at Man U. The PAX of F3 have been a great encouragement to me and my family since I began just a little over two months ago. It has been a blessing to see all of the others get stronger physically and spiritually through the leadership of other PAX and SkyQ. In saying that, here we go.

WARM UP

Circle Up at AO
25 SSH. IC.
25 In place Toy Soldiers.
Outward soccer kicks OYO
Inward soccer kicks OYO
15 Slow Windmills

THE THANG

Mosey around Manchester Parking Lot (including some high knees and butt kicks) to Favorite Fountain

20 Irkins IC
25 Dips IC
20 Derkins IC

20 Reverse Lunges IC
15 Merkins IC
20 Reverse Lunges (Other leg) IC

Mosey back to Manchester Parking Lot
Line up along curb an perform exercises from row to row of parking.
1-Walking Lunges, Side Shuffle, Walking Lunges, Side Shuffle (Opposite Direction)
2-Burpie Broad Jumps, Light Jog, Burpie Broad Jumps, Light Jog.
3-High Knees, Karaoke, High Knees, Karaoke (Opposite Direction).
4-Bunny Hops to 1st Row, 2 Double Burpies, Bunny Hops to 2nd Row, 2 Double Burpies, Light Jog to Curb.

Circle Up.
25 Jump Squats OYO
5-Corn Cobs [Start in plank, Slide upper body to left w/out moving hands, drop to 6″, slide body to right holding 6″, push up to plank, then reverse = 1] (In honor of Tinker Toy)
25 Jump Squats OYO
5-Corn Cobs

Mosey to Grab Some Wall of Manchester
People’s Chair
Hands Up – Slow 10 count
Lower an Inch
Hands Out – Slow 10 count

BTTW w/10 Derkins OYO
Recover.

People’s Chair
Hands Up – Slow 10 count
Lower an Inch
Hands Out – Slow 10 count

BTTW at 45 degree angle w/10 Derkins OYO
Recover.

Mosey around Manchester Parking Lot back to Moe’s Parking Lot

COOL DOWN

25-Boxcutter IC
6″ for 30 seconds
25-Dollys IC
6″ for 30
Recover on 6

25 Rosalitas IC
6″ for 45 seconds
Protractor for 1 Minute
Superman w/Paratrooper Pulls
Recover

Circle Up for stretch
Right Over Left
Left Over Right
Right foot lunge forward & hold; Place both arms to the left of your forward leg with hands on ground & hold; Keep left hand on ground and lift right arm into air stretching back & hold (Thanks Sasquatch).
Repeat w/other leg.

RECOVER!!

FNG Intro and Naming. Welcome Cool Table.

Announcements:

* Come-See-Me Second F Tailgate. Saturday, 4/23 from 3:00 until after fireworks.
* Q Training at Eagle’s Nest and Petra next week at 4:45 both days.
* Children’s Attention Home Event. 4/30 at 16:00.
* MudRun 4/30 in Gaston SC. Still time to sign up
* Law Enforcement Special Olympics Torch 5K Run. Friday, May 6 at 8:00 at Cherry Park. Free (Can purchase a T-Shirt for $12).
* Suck It Up Buttercup – 5/7 @ Old Town AO. More details coming.
* F3 Dads – 5/14 Night at the Knights with your 2.0s.
* Fastest 5K – 5/21 get your teams together now.
* Hog and Coyote – 6/18. More details coming.
* Check your email for additional announcements and details.

Prayer Requests:

* Popeye’s Mother – Possible Cancer. Will have biopsy done soon.
* Riddler – Has biopsy procedure scheduled for Friday at 8:00 for a spot on his leg.
* Water Boy – Family members who are and have been battling cancer and other issues.
* Deacon – Cousin who is struggling.
* Those who were not with us.

Once again, thanks men for joining me for my first full Q. Fantastic Mumble Chatter throughout.
Quoted from Italian Job: “Remember if you want the world to change, it has to start with you, your home, and your kids. Trust the Sky Q, if you want a piece, keep the peace (thanks, Walker), and spend time with who really matters…your 2.0s” and your Ms.
Great work PAX!