January 14th. 50 degrees. 13 pax. The widow maker supplied the terrain, YHC supplied the beatdown.
Here’s what happened.
Warmup: jog 1 lap around soccer field, circle up for all the traditional moves we’ve come to know and love.
SSHx15
Mtn Clmbrsx10
Plnk Jcksx10
SSHx15
Imp Wlkrsx10
One otherx10
Gather on sideline for suicide/sprints with exercises:
1/4field 15merkins, 1/2field 10 merkins, 3/4field 5merkins full field 0 merkins.
Each touch at home line is 3burpees
rinse repeat minus the burpees…
rinse repeat minus the merkins…
10 count was needed – heart rates were soaring
Mosey to King’s Court (rename proposed) this is a mufasa discovery located at bottom of hill off to the left, over a bridge…then in all it’s splendor – it reveals itself.
King’s Court: “form a half-circle” were the instructions – Most figured it out, but some refused to conform and we ended up in some strange geometrical configuration.
Negative merkins x5 with hover off the ground roughly 5 seconds each rep followed by 15 copperhead squats
repeat 5 neg hover merkins followed by 15 reg squats
repeat 5 neg hover merkins followed by 15 copperhead squats
Next up…Jack Webb (i think that’s right)
1:4 ratio merkin to air press, a real crowd favorite.
Mosey to base of the hill. What goes down the hill must go up, so to put a spin on it we went up strictly running backwards. If legs fail ya, drop for 5 down hill merkins, then resume backwards to the summit of everest. there we gathered for some planking.
Mosey to rock pile, grab a beauty and work the bi’s in cadence:
Full curl x10
Lower curl x10
Upper curl x10 – then zamperini
Overhead pressx10 – then zamperini
Skull crushersx10 – then zamperini
mosey to soccer field for 1 1/2 lap indian run, enough for all PAX to sprint? to front.
Next we setup for a partner-carry race switching at mid-field; millertime’s favorite! I called this specifically for him, for no other reason did i call this exercise, if he wasn’t there i would not have called it out…so, we all grab a partner and next thing i know millertime is the only man left without one! such irony.
I believe YHC and C4 won this event but i can’t quite remember if we were edged out by nacho and his breathing backpack – it was over in a blur. next, i was trying to get the PAX to circle up for Mary, but nacho suggested wheelbarrow races – so we did that too. Race broken wheelbarrows to 1/4 fld line, switch roles, return to start. i don’t remember any results of this, sorry
Lastly, we managed a few minutes of Mary.
COT: swiper lost a long time friend to cancer, she was a mother of two. The family needs much prayers and
support.
Gizmo opens up about all of us needing to be part of something like F3 – it really will benefit mind and
body.
Moleskin: tight group today. Leaders and six not separated by much. I was honored to lead, you all are great men
dosido