3 Years & Still Going Strong at Fission


17 PAX showed up this morning to 131 Main, where it all started 3 years ago for YHC. 

WARM-O-RAMA

Mosey to launchpad

Windmill x 10

IST x 10

SSH x 20

Mountain climber x 10

Plank jack x 10

THE THANG

Mosey down Bailey Rd. and stop at the bars

Australian pull-ups x 10

Incline ‘mericans x 10

Dips x 10

Decline ‘mericans x 10

Mosey to Oakhurst Pavilion for 4-corners

1st corner:  squats x 10

2nd corner:  ‘mericans x 10

3rd corner:  alternating lunges x 10

4th corner:  8-count bodybuilders x 10

REPEATO above exercises but with reps of 8

Mosey down Ruffner hill to the rock pile and grab a rock

Squat thrusters x 10

Curls x 10

Skull crushers x 10

Shoulder press x 10

Run to top of hill and do 5 burpees and return to rocks

REPEATO rock exercises above and put rocks back

Mosey back to top of Ruffner hill for one more round of 4 corners with reps of 6

Mosey back towards 131 Main

Stop at hill for quadrophelia ladder

Quadrophelia up hill and do 10 jump squats

Run down hill and do 2 ‘mericans

REPEATO decreasing jump squats by 2 (down to 2) and increasing ‘mericans by 2 (up to 10)

Mosey back to parking lot for Mary

MARY

Heels to heaven x 10

Freddy Mercury x 15

Big baby crunch x 10

MOLESKIN

  1. Thanks Saucy for so graciously asking me to Q at Fission.It was impossible for me to turn down the opportunity.

  2. Good to see Duvall leave his save haven of Davidson and bravely journey into the ghetto of Cornelius.Hope it was worth the trip!

  3. Good to see some of the F3 OG’s…Hat Trick, DT, Bag Boy, et al.

See ya’ll in the gloom!

Ty Webb