Q: Pipeline
PAX: Fallout, Lobstah, Oscar, Betamax, Phlegm, Fountainhead, Snowflake, Pipeline
FNGs: None
COUNT: 10
8 pax (10 if you really squint) joined YHC on a perfect morning for a lot of 10s to celebrate YHC’s 10th F3iversary (Thunder, 5/29/14). As promised, no merkins were merked and no burpees were burped.
WARMUP:
– Box jumps x10 at #HollywoodSquares, EMOM for 10 minutes. reflect.app/g/master-of-none/tag/crowdpleaser
THE THANG:
Pick up bricks. Mosey to field. Field was locked so we audibled to the parking lot.
Cones and a list of exercises were placed at the corners of a roughly 50 yard square. Pax meet in the middle.
SSH x10 while YHC explains the rest of the workout (poorly):
– 4 Corners by 10s
– Pax split up into 4 groups. Each group goes to one of the corners and performs 10 reps of each exercise on the list. 10 seconds rest in between each. Rinse & repeat x10 for 10 minutes until YHC calls time.
– Return to the middle.
– SSH x10 OYO, pick a new corner.
– Rinse & repeat until all pax have done all 4 corners. That’s a wrap.
The corners:
– Arms
– Curls
– Overhead presses
– Tricep extensions
– Napalms
– Legs
– Squats
– Single leg deadlifts
– Calf raises
– Jump lunges
– Core
– Big boy situps
– Ukrainian hammers
– Iron crosses
– Freddie mercurys
– Cardio
– Mountain climbers
– Tuck jumps
– High knees
– Butt kickers
Oscar had to leave early for his daughter’s graduation, but Crawlspace showed up for a few exercises, Nails was around the corner, and Adrian drove by #coffeeteria. Counting all the people Fhead said hello to at Starbucks, that’s gotta be about 10 pax total, right? It’s fitness, not math.
:alert: ANNOUNCEMENTS :alert: :
Go get your buckets of berries from Bidet blueberry farm, grand opening today.
COT:
YHC is profoundly grateful to Dawnstrike for being the only AO he could get to consistently for the first few months of F3. Remember other #SadClowns need this too.
Pipeline out.