14 braved thick and muggy conditions for running and pain led by a Q now in his “late” 40’s. Not registered Van Damme.
Warm-O-Rama
· Regular lap around lot. 2nd lap with High Knees, Butt Kickers, Karoki Left-Right end at BBall court + circle up.
· 46 SSTs x IC, 15 ISTs x IC, 10 CPs x IC, 15 MCs x IC
THANG
Rock Around The Clock
·Partner up SDNM. P1’s in one line. P2’s in separate line. Native American run to Pain Clock rock pile. One partner selects traveling rock for both partners.
·P1 = Bear Crawl ¼ lap; Lunge Walk ¼ lap; Crab Walk ¼ lap; Backward Run ¼ lap. P2 runs with rock down to middle of hill cut-through and back up Travolta Hill to P1. Either partner finishes early LBCs AMRAP. Flip-Flop.
·P1 = Zamperini ¼ lap; Overhead Press ¼ lap; Full Curls ¼ lap; Skull Crushers ¼ lap. P2 runs same loop as first cycle and back to P1. Either partner finishes early WWII sit-ups AMRAP. Flip-Flop.
·Return rocks. Same P1 and P2 lines for Native American run back to clubhouse.
Layer cake
· 5 burpees OYO + run parking lot lap from bball court around Whoville tree
· 5 burpees + 15 Merkins SC OYO + run parking lot lap (Pigeon Left)
· 5 burpees + 15 Merkins + 25 Elbow Plank Jacks SC OYO + run parking lot lap (Pigeon Right)
· 5 burpees + 15 Merkins + 25 squats (audible) + 46 LBCs SC OYO + run parking lot lap (Pretzel Left & Right)
Stretches added while waiting on the six
Recover-Recover
Moleskin
·Thoughts, prayers and condolences to our F3 brother Cheech and his family in Lexington, SC. COT went sleeveless in his honor. YHC struggled to find the words when such a tragedy occurs. The outpouring across the F3 Nation has been tremendous. YHC has read several backblasts that are far more knowledgeable and eloquent than YHC could hope to be. We cannot pretend to know God’s plan. We can only be comforted by knowing that the F3 Nation has responded to our fallen brother in the only way we know—prayers, support for his family, symbolic gestures, and genuine grief. Each of us will be called to respond when a brother is in need and must know the same support exists for us. We can honor Cheech by living each day so that we are neither ashamed of yesterday nor afraid of tomorrow. #RIPCheech #DoItForCheech #SleevelessLikeCheech #LiveLikeCheech
· Also prayers for healing and comfort for Toxic as he recovers from a recent foot injury and Olaf’s mother.
· T-claps to Gnarly Goat for adding some much needed stretch exercises. You are also a true Renaissance Man—able to fight fires by day and quote Smokey & the Bandit lines in the gloom. #HIM.
· Top Gun sure knows how to pick out a traveling rock and backs it up by crushing the hill and clock.
· Spare’s Fitbit tweet indicated that YHC nearly broke a calorie burn record set by Jolly Roger. YHC will have to research and tweak this workout to break the record in the future.
·Troll good to have you back and meet another Michigan man. Keep posting and getting stronger.
·Huge span in ages with Hallelujah (WB) at 14 and Megaphone (WD) at 54.
·It was and is always a privilege to lead this group. Thanks to The Force for allowing me to Q. It never ceases to amaze YHC that a group of guys will wake up at 5AM to work-out and have fellowship to push one another. We do this for the next man more than for ourselves.
AYE!
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