Clem Macrone Park, Villanova – Wildcat – 10/13/2021
It was a cloudy and overcast morning, hovering around a nice 63F temperature, with no perceptible precipitation.   YHC buzzed passed the AO on the way to the business park where we usually did most of our morning work, where 3 orange cones were placed.  Does it still count as a Weinke if  you have it printed and taped to orange cones?  YHC believes it does.

Back to the AO where the PAX started arriving.  Great to see Lionheart (recently named in Philly less than 7 days ago) post in Villanova!  Lionheart also brought his dog with him, who almost scared Father Delco to death when the small beastie passed close by.  YHC supposed it could have been mistaken for a fox, or Father Delco didn’t get enough sleep the night before.   Also Sugar Daddy posted with us (from F3 The Fort in South Carolina – who now gets to work out with CSPAN) travelling in our area on business.

5:15 came early, and YHC provided a solid disclaimer, and off we went!

Warmup :  

1. 10x arm circles – IC
2. 10x chinooks – IC
3. 10x circle arms – IC
4. Right arm over your head and pull down – stretch
5. Left arm over your head and pull down – stretch
6. 10x Sprinklers – IC
7. 10x Daisy Pickers – IC
8. Plank Position – push down on toes (heels to ground) stretch
9. Best Stretch Ever – right leg 10 seconds, left leg 10 seconds
10. 10x Plank Jacks – IC

Mosey approximately 0.25 miles to the business park just down the street.

The Thang :  10 – 13 – 21 Workout Routine
10x merkin variety + 13 leg variety + 21 ab variety + mosey = Spike’s Birthday Q for 10/13/21!

YHC had planned for 5 loops around the business park with 3 cones = 15 stops, in case we got that far.  We made it to round 9 before we had to mosey back!  After each round, short mosey to the next cone.

Round 1 :
10 Knerkin – Aka “Chuck Norris” Knuckle Merkins
13 Bobby Hurley
21 LBCs

Round 2 :
10 Diamond Merkins
13 Low slow squats
21 Dolly 

Round 3 :
10 Hand Release Merkins
13 Imperial Walkers
21 E2K

Round 4 :
10 Werkin (wide arm merkin)
13 Smurf Jacks (SSH in squat position)
21 Gas Pumps

Round 5 :
10 punch-out Merkins
13 Forward lunges
21 Low Country Crab 

Round 6 :
10 Carolina Dry Docks
13 Copperhead Squats
21 Plank Jacks

Round 7 :
10 Offset Merkins
13 Split Squats (squat each side, 1-2-3 is one squat on each side)
21 Rosalita

Round 8 :
10 Dive Bombers : Nike Merkins (swoosh!)
13 Mountain Goats (mountain climber with goat kick)
21 V-Ups

Round 9 :
10 Alternating Shoulder Taps
13 Peter Parkers
21 Boxcutters

Mosey back to Clem Macrone Park where we did a round of 15X American  Hammers in Cadence as a sort of “1 MOM.”

COUNT-O-RAMA / NAME-O-RAMA / Announcements
Continue to pray for each other’s marriages!  We live in a challenging world, and we need to be there for each other.

As always, YHC was honored to lead the men this morning.  YHC is humbled by the comradery that F3 brings to his life, and is astounded at how the men come together to make this world a better place.  Not just for YHC, but for all of those they meet.  Go get after it.