7 pax posted to #TheSword this a.m. for a station-to-station EMOM type of beatdown that YHC (I think) stole loosely from an old Uncle Rico LFC workout.
0500: Cherry Bomb, Dingo (+Gracie), and Enron joined YHC for a 3 mile Standard along the usual greenway route. We saw a couple beavers. Cherry Bomb ran away from us at the end. Pretty standard Standard, I would say.
0530: Estwing, Rocket, and Ultraman joined us back at the AO to give us a solid 7.
Mosey to back of LFC lot with a few buttkickers thrown in. Circle up, disclaimer.
WARM-O-RAMA
- SSH x 25 IC
- Toy Soldier x 10 IC
- Good Morning x 10 IC
- CDD x 10 IC
THANG
Grab blocks. Pax noticed that YHC had already listed out some exercises in chalk on the ground.
In all, there were 10 stations:
- Pullups
- Block Curls
- Block Squats
- Block OH Press
- Block Step Over Lunges
- Block Skullcrushers
- WWIIs
- Traveling Mericans
- Block Upright Rows
- Burpees
Pax instructed to each choose a station to begin with. YHC had a timer, set to 1 minute. All exercises performed AMRAP with focus on quality over quantity. Complete all stations, 1 minute each. Then 1 minute break.
Repeato, AMRAP for 45 seconds each station. Then 1 minute break.
Repeato, AMRAP for 35 seconds each station.
Return blocks and mosey to wall near benches.
- People's Chair 1 minute.
- Protractor 1 minute.
- People's Chair 1 minute.
We used the time while in People's Chair and Protractor to learn the stories of our various F3 names.
Mosey to benches for Dips x 15 IC.
Mosey to cars for Mary:
- Captain Thors from 1 up to 6.
- Shoulder Touch Mericans x 10 IC (Enron).
- Stretch Medley (Ultraman).
Recover, recover.
MOLESKIN
- Thanks to Enron for reaching out to YHC way back in early April and asking for a Q. He's doing a great job as MQ of The Sword, filling the calendar up, and doing it well in advance of need. Great job, bud.
- Thanks to the pax who posted this morning. I'd planned to take a moment in COT to remind the pax who posted of the leadership aspect of F3, and to encourage those who perhaps haven't led recently to get themselves signed up to lead, but as I looked around the circle, I realized that (with the exception of Estwing, who just started coming out recently) it was full of pax who are consistently on the first page or two of Q Stats, so I just thanked them for their leadership.
- Thought the stations and AMRAP format would allow for some mumblechatter, perhaps moreso than exercises called in cadence, but mumblechatter was minimal most of the morning, as all pax were working hard.
- Timer app "beep" was not very loud….. cobains.
- Thanks to Enron for taking us out, and thanks as always to Auto and Eeyore for the EH in June 2016 – I'm forever grateful.
Aye,
TC