AO: PatriotQIC: Fish FryThe PAX: 12 Pax posted strong. Bone, Situation, Sherpa, Wedding Singer, Lucius, Citrus, Lazlo, Cable Guy, Spokes, Fish Fry, Maguire and RoadkillWarmUp: High Knees, Butt Kickers, High Skips, FrankensteinsThe Thang:As YHC learned from Citrus, Nolan Richardson was a coach at University of Arkansas that had his team play such hard defense that is was called 40 minutes of hell. This exercise from the Exicon was modified to fit the format of 30 minutes, but YHC did not have any clever sports references to 30 mins of hell, so we’ll just call it a reduced Nolan Richardson.
It is basically an extended Dora. Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a " Bobby Hurley" & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met.
1. Burpees (100).
2. Imperial Squat Walkers (200).
3. Big Boy Sit-Ups (100).
4. Little Bitty Arm Circles (200).
5. Merkins (100).
6. Dips (200).
The great thing about the framing of this exercise is that running 50 yards forward was considered rest. Otherwise, it is a solid 30 mins of work.
Mary: Freddy Mercury’s, LBCs, Flutter kicks, COT: I recently read a post on leadership that worked from the quote "If you see a turtle on a post, you know it didn’t get there by itself." From this, YHC offered 2 points. First, the original posting noted that God put the awkward you in the post of leadership for his own purposes for His glory. Use it well. Second, you didn’t get to your leadership position all by yourself. Remember those who helped you to get there.
F3 The Capital 