The Core

Conditions:  64 and PouringThe F3 gods woke me up at 4:20 AM with a loud thunderous shake to remind me that it was my turn to Q.  YHC took a quick look at the radar to prepare for a few more hours fight with the rack monster but the Weather App assured me that skies would be clear at Post.  Gekko and I arrived earlier and commented how pleased we were that it would be a dry morning only to feel the ever increasing drops of water from the ski.  The Weather App is a LIAR and we were all fooled into the worst F3 weather thus far.F3  1   PAX   0.  We will live to fight another dayDisclaimer-No one ever assumed that YHC was an expert unlike Lizard Man, whom everyone knew was going to try and bring much pain! COP- The Warm UpLB Arm Forward  X  15 IC
LB Arm Reverse  X  15 IC
Windmill Forward X 15 IC
Windmill Reverse X 15 IC
Raise the Roof      X 15 IC
Wood Chopper      X 10 IC
Imperial Squat Walker X 10 IC The Core RunPartner up at Starting Corner. one partner runs one direction and the other partner runs opposite
Run to Corner 1 – 50 LBC
Run to Corner 2 – Wait for Partner in Plank then Fist Bump Merkin X 20
Run to Corner 3 –   50 LBC
Run to Starting Corner Plank Wait  Fist Bump Merkin X 20(reverse repeat)Run to Corner 1               American Hammer X 40
Run to Corner 2               Diamond Merkin X 10 with Partner
Run to Corner 3               American Hammer X 40
Run to Starting Corner     Diamond Merkin X 10 with Partner The Thang- MetaShred- Stolen from Men’s HealthTabatas with Bricks.  20 Second Exercise and 10 Seconds of Rest with 6 Rounds of EachSSH
Skier Swing
Thruster-Squat Raise
Rotational Punch
Diagonal Chop  Left Side x 3 and Right Side X 3
Discus  Left Side x 3 and Right Side X 3 COT – 18 PAX BOM– Prayers for the Warnock family.  Lets continue to keep them in our prayers.  I want to thank all those that came out in these terrible conditions and encouraged each other and me.  I want to thank Neon for calling me out during American Hammer for not modifying exercises to accommodate for weather.