4 Pax strode out into the gloom this morning to enjoy a nice Carolina Winter’s Day, Mid-50s, low humidity, perfect weather.
Conditions: 56, low humidity, no wind – perfect for the Q
Start with the disclaimer: YHC is not a professional and encouraged everyone to work hard, at their pace and modify where necessary.
The Thang:
Pax started with a half-lap to the Pull Up Bars and circled up.
YHC wanted to loosen up the old shoulders before doing some pull-ups. Biggie Smalls was happy after the beatdown he took at #F3Smackdown Monday night (1745-1830). The pax completed the following exercises in 4-count cadence 10 LBACForward, 10 LBACBackware, 10 Overhead Clap.
Each pax then completed: 8 pull-ups, 8 chin-ups (palms away from face), 7 pull-ups and 7 chin ups.
Mosey to cinderblocks, grabbing 2 for the pax and mosey back to the shovel flag at the head of the AO.
Since there were only 4 pax, we all stuck together to complete the rotation of:
1 pax ran to top of the stairwell and completed 20 Merkins.
Other 3 pax completed: Flutterkicks, Squats (w/ block) and Curls (w/ block).
Rotate through until all pax had completed 20 merkins, AMRAP Flutterkicks, Squats and Curls.
Rinse and repeat with 19 merkins.
Modify exercises of non-running pax to: LBCs, Single-leg squats and should press (crowd pleaser) and 18 merkins.
Rinse and repeat with 17 merkins.
Break for a mosey to the Wheat St./Pickens St. Corner and return to shovelflag.
Partner up, each pax completes 150 Side Straddle Hops while other partner holds high plank (combined 300 SSH).
Return to rotation for last set of 16 merkins, flutterkicks, squats (w/ block) and Curls (w/block).
Mosey to return the blocks and back to the Shovel Flag.
Count-o-rama, Name-o-rama.
COT and YHC led BOM focused on YHC’s testimonial about my grandfather. Today would have been his 87th birthday (he passed away about 10 years ago). He was a Korean War veteran, loving father, grandfather and hardworking man. He ended every conversation we had with “Keep making us (him and my grandmother) proud.” Those are the words that I try to live up to every day, they serve as my rallying cry when I think work is getting to difficult, the dogs are sick or I want to hit that snooze button and give into the Fartsack. Everything I do is in honor of him, my family, my F3 brothers and friends. I encouraged the Pax to find their own motivating factors and use that to push themselves farther than they thought they could. If we are the group that helps them hold themselves accountable, we can be that group. Find the motivation to keep getting better and we are here to help them become better men and men they can be (and continue to be) proud of.