***Welcome Rock Lobster!!! Nice work Olaf on the EH***
***5 met the Standard Obstacle Course Race training led by Auto: Auto, Gray Ghost, Smokey, Snoopy, Dingo***
***had 1 speedy canine out there…so fast he was pulling Scrappy***
22 Gloom Warriors made the right decision to start their week off right with an F3 beatdown at The Sword, in spite of it likely being the coldest morning of the week. YHC had the honor to lead these fine men through a stack-style beatdown full of pull-ups and running!
Warm-a-rama
SSH x 15
IST x 15
Peter Parker x 15
Mtn Climbers x 15
Soy Bean farmer x 10
Agility Drills
Find a line. 20 cross-overs, 20 hop-overs. Find a curb. 30 toe-touches.
Now everyone is more agile.
Stack
– 10 pull-ups, go! Plank when done
– 10 p/u's, run to the end of the island and do 15 WW2 sit-ups, plank when done.
– 10 p/u's, 15 WW2 s/u's at end of island, slalom run to the end of the next island and do 20 merkins, plank to wait for the 6.
– 10 p/u's, 15 WW2 s/u's, 20 merkins, then run to the end of the next island and do 25 alternating jump lunges
– 10 p/u's, 15 WW2 s/u's, 20 merkins, 25 alternating jump lunges, then run to the end of the next island and do 30 LBC's.
– repeat the last stack one more time.
Indian Run to the side-walk along Gilead in front of the entrance to Cedarfield. Line up. Run to the bottom of the hill and do 8 squats, quadrophilia up to the sidewalk and do 2 burpees. repeat dropping squats by 2 and increasing burpees by 2 until up to 8 burpees.
Indian Run to the Box and find some curb. Pinky-pie from 1 merkin and 1 dip to 7 merkins and 7 dips…increasing by 1. Move to the box and get into the Preacher's Chair position. Cacka-lacka-choo-choo with the last pax bear crawling to the end while the rest of the pax stay in Preacher's Chair position.
Cirle up for Mary. Low Flutter x 35. Freddie Mercury x 15. Recover Recover!
Moleskin
– Good job by all spotting the pax on the p/u's!
– Lego, heal up brother! Broke out Lego's soccer agility drills.
– Rock-Lobster, welcome to F3 and the gloom! Strong work today brother! Nice work Olaf on the EH
– Contra, good to see you back out and healthy! I know you're not 100% but you didn't show any signs of slowing
– Kotters = Red Cedar. Nice work brother and good to see you back out!
– Had our future judge, Scrappy, out there today…leading the front as normal!
– A lot of pax were looking lean and mean out there…nice work throughout the winter!
– The plates The Count brought look sweet! Needs some paint but the spearhead cutout is bad looking. I'm thinking black and red for mine.
– Heard Scrappy mention a wall by the sidewalk by Gilead so he doesn't need to leash his dog next time. Said Cedarfield is going to pay for it!
– It was an honor and a privilege to lead the pax today. I had fun and enjoyed the rest of my day because I got to start it with this fine group of leaders.
Aye Gray Ghost