Surprise Q in the Uptown Sunshine

The BackBlast:

Background: When YHC walked up to Uptown’s best (and only) weekend F3 workout, I was surprised to see…no one. Beethoven and Blossom rolled up soon after and we had 10+ PAX from Rebound come up but with no official Q, YHC was Surprise Q (trademark) for the AO this morning. Energy was high and always good to see the passion from the Rebound guys.

Workout:
1. Typical start — SSH, IW, grapevine, LBCs, planks
2. Mosey to parking lot and up the stairs
3. Tijuana Dreamers, split squats, rail ladders, Ali’s, Air Press
4. Mosey to ‘Rose Hill’
5. Alternate Bear Crawl and run between light poles up the hill. One exercise (merkins, pigskin LBCs, Squats, and lunges) called at each pole
6. Mosey to “Chocolate’s Box” for sevens — burpees and Freddy Mercury’s
7. Take a break to chat with PAX about 1% Improvement idea and “Leave no man behind and no man where you found him” motto. Discuss how both apply well beyond workout
8. Mosey to start. Find cinder blocks. Curls (for girls), tri(cep)s (for guys), and bent-over-rows (for ENBY bros)
9. Mary time (protractor, HTH) and 3 burpees to end
10. Brazilian Mind Meld — talked with the PAX about finding time to intentionally sit and think/meditate. Challenged each of us to reach out to one guy and check in with him
11. Vegan and Blossom prayed us out

Moleskine:
1. 3 FNGs — welcome Green Monster, Rainbow Trout, Piano Man
2. Sarge continues his EH’ing mastery — Piano Man was his headlock this week
3. Absolute joy seeing the Rebound PAX each week. If y’all haven’t been out to the Saturday AM or Wednesday PM AOs, come out and find out for yourself
4. One PAX privately told me he almost did show up but a guy he headlocked told him to go. Love that accountability!
5. No music but here’s my usual F3 playlist: https://open.spotify.com/playlist/5UzaLwKGcddzIHYqqWdd3I?si=989cef7ed3504c17
6. T-Claps to Booty, GAAP, and all the F3 PAX involved with 24 Hrs of Booty. Go guys go!