Starting 2025 High on Life
Public Service Announcement!
Signing up to Q for any AO is a great sign of leadership and commitment. It’s best to do this in as far in advance as possible so not to be met by impulsive decisions, close to a given date, looking at the weather forecast and trying to weasel out. YHC may have reconsidered when seeing the expected temps for Tuesday night… 
But the show, eh, workout must go on!
6 assembled at Miller Park after Dark for a High Life good time. It was a chilly evening so YHC created a workout to keep us moving. The key to the plan: AMRAP.
Warmarama
SSH, IW, Abe in cadence
Merkins and Peter Parkerpalozza (Demonstrate!)
In plank, do right knee to right elbow, right knee to middle or touch your nose, right knee to left elbow, flap Jack.
**NOTE: hard to do in cadence. Best OYO
MOSEY to the AARP workout area:
The Thang
6 Workout stations. 1 minute per station. AMRAP (As Many Reps as possible)
Each set = 5 minutes of work: 3 exercises, then run to stage in the woods, do 5 burpees, run back.  You have 2 minutes to get there and back before next set starts.
**When you get back, pickup where you left off at the next station**
Exercises
1. Peter Parker palozza (see above)
2. Choose-your-own Merkins
3. Squats: sumo, regular, jumping
4. Pullups or lat pulls, Dips
5. Alternating Lunge
6. WW2’s
The PAX made it through 7 sets before returning to start for MOM
MOM =
Face uphill: WWII’s x10 OYO
Face downhill: Peter Parkers IC, Merkins (called #), hold plank until time
FIN
COT:
Announcements: look for volunteer opportunities with Samaritan Ministries and Greenest.
Donate money and/or goods to Housing Shelters, especially The Dwelling, that operates overflow shelters in a few churches in town.
Prayers for those not able to attend, the injured, and to keep perspective when intrusive thoughts or negativity prevail. The community of F3 is there to support you in mind, spirit, and body.
Moleskin
* YHC was not feeling it this week. Missed two morning workouts due to poor hand-closed eye coordination with my alarm. It was a frenzied afternoon leading up to the workout and my confidence was waning. But as soon as I saw Rudolph and the MC started, the “training” kicked in and away we went.
* Great to see Wooly Booger come out to High Life for the first time. He gets at it and makes everything look easy.
* Rudolph exclaimed in the preblast comments that he hadn’t worked out in a few weeks (holla-DAZE!) so he was apprehensive. You could have fooled me as he didn’t stop moving, or talking, the entire time. @Zima and @Palin level of MC.
* Frostbite is the Nantan so we had to keep on our P’s and Q’s to not lose our charter except when there was a discussion about hair, and braiding, and other stuff that I am still trying to block out so I am just going to stop typing.
* Great as always to see HotDish out there. We learned he is from Woburn (pronounced Wub-in or something like that), Mass and how only in the south do we refer to sock or toque hats as toboggans.
* Brown Bag came running in after warmarama and luckily found us as the workout area is poorly lit; good data point for those planning their Q out there. He was out in front talking about how its best, when in doubt, to just spray Windex on it. It cures all your ails. #IamNotAProfessional
Thank you as always for the opportunity to lead. I needed this, and likely should say that at the end of all workouts.