YHC asks for your forgiveness in the use of the word “I” in the following: The alarm clock I set and wake up to happens because I get to workout with great men who push me to do my best – who I know will be there wondering where I am if I don’t show up. But, I wouldn’t think of getting up that early to workout outside if I didn’t think the workout itself was worth it for me and everyone involved. Therefore, when I get to be the one to design the workout (which is one of the great things about F3), I want to make it worthwhile, difficult, but completely beneficial for everyone who had the toughness to post with me before the sun is up. Here’s what we all did:
The Thang: Conditions are perfect…
Opening COP: 20 Imperial Walkers IC, 15 Fwd LBA’s / 15 Bwd LBA’s IC, 20 Raise the Roof IC, 16 Reverse Lunges IC – start running…
1/2 Modified Murph
2 laps
150 Flutter kicks 2ct oyo
100 Merkins oyo
50 Lunges oyo
2 laps
4 Quarters and/or Sweet 16
4 Catcher Squats
4 Side Lunges
4 Wide Squats
4 Reverse Lunges
4 Merkins
4 Diamond Merkins
4 Stagger Merkins
4 Bottom Half Burpees
4 Sit-ups
4 iron cross
4 v-ups
4 Sky Ups
16 SSH IC
All x4
1/4 Modified Murph
1 Lap
100 LBC
50 Squats
25 Burpees
1 Lap
COT: 10/21 Convergence Discussion – get everyone there (past, present, and future F3 men)
BOM: Prayers for Blowout and his wife.