10 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter with intentions of ignoring the easy option and aggressively seeking out the #DRP. With tropical conditions on tap for Soda City, YHC wanted to take the PAX on a field trip that included territory familiar to some and totally unknown to others. These former #SadClowns made it quite clear that they were ready to #DoWork on this day gifted to us by the #SkyQ. It was an honor to lead my F3 brothers who left it all on the pavement of the streets of the campus of USC this morning as they each were ready willing and able to #PushTheRock
Conditions – 75 degrees and humid (Perfect Burpee Weather)
Disclaimer
The Thang:
Mosey to Green Space near East Quad
COP
SSH x 20 (IC)
Slow Fast Merkins x 10 (IC)
Hand Release Burpees x 5 (OYO)
Squats x 10 (IC)
Hand Release Burpees x 5 (OYO)
Slow Fast Merkins x 10 (IC)
Hand Release Burpees x 5 (OYO)
Squats x 10 (IC)
Hand Release Burpees x 5 (OYO)
Monkey Humpers x 10 (IC)
Hand Release Burpees x 5 (OYO)
Calf Raises x 10 (IC)
Hand Release Burpees x 5 (OYO)
Monkey Humpers x 10 (IC)
Hand Release Burpees x 5 (OYO)
Calf Raises x 10 (IC)
Hand Release Burpees x 5 (OYO)
Mosey across Blossom Street and gather at intersection of Blossom Bull
McBull
Indian Run Up Bull Street to bottom of First Tower #Crowdpleaser
LBCs x 20 (IC)
Jump Squats x 15 (OYO)
Slow Fast Merkins x 10 (IC)
Hand Release Burpees x 5 (OYO)
Mosey to Top of Tower 1
Broad Jump to First Light Pole
Bear Crawl Back
Descend to Bottom of Tower 1
Mosey to Bottom of Tower 2
LBCs x 20 (IC)
Jump Squats x 15 (OYO)
Slow Fast Merkins x 10 (IC)
Hand Release Burpees x 5 (OYO)
Mosey to Top of Tower 2
Broad Jump to First Light Pole
Mosey to Second Light Pole
Mosey back to First Light Pole
Bear Crawl Back
Descend to Bottom of Tower 2
Mosey to Bottom of Tower 3
Recovery Ab Circuit
Flutter Kicks x 15 (IC)
LBCs x 15 (IC)
Protractor – 60 Seconds
LBCs x 20 (IC)
Jump Squats x 15 (OYO)
Slow Fast Merkins x 10 (IC)
Hand Release Burpees x 5 (OYO)
Mosey to Top of Tower 3
Broad Jump to First Light Pole
Sprint to Third Light Pole
Sprint back to First Light Pole
Bear Crawl Back
Descend to Bottom of Tower 3
At this point, YHC had planned on rinse/repeat of this circuit, but then thought, why not do something questionable? So, we ran a lap of The Bullesye
Minor modifications included Indian Run up Bull from Blossom to Greene #Crowdpleaser
PAX ran single file on sidewalk down Greene and Pickens to Blossom
PAX ran Indian Run up Henderson from Blossom to Greene #Crowdpleaser
PAX ran single file on sidewalk down Greene and Pickens to Blossom
PAX gathered at base of The Bull
Mosey across Blossom Street and gather at Green Space near East Quad
Circle up for the CHEECH
C – Chaser LBC X 20 (IC)
H – Hammers X 20 (IC)
E – Eleven Squat Jumps (OYO)
E – Eleven Perfect Merkins (IC)
C – Chaser LBC X 20 (IC)
H – Hammers X 20 (IC)
COT/BOM – McLovin
Moleskin:
• Welcome to our F3 Knoxville brother, Detention. His sock game this morning was on point. Major T-Claps for driving 20-30 minutes from his hotel to post at #Spur. YHC looks forward to visiting F3 Knoxville later this fall.
• A good days work at #Spur. Close to 2 Miles of running, 105 merkins (counting burpees), and just the right amount of ab work to get Detention and Furlough ready for their beach vacations this week.
• Continues to be outstanding to see how #Spur PAX are getting better and stronger with each workout. These men are doing more in their 20s to #GetBetter than YHC would have ever dreamed of doing at that age. They are making a daily #DownPainment that will pay dividends for years to come.
• Today was YHC’s initial Chyna Experience. The young man’s #MumbleChatter was outstanding. Even took some shots at Betamax and Borat. Merciless.
• This week has been one that has brought F3 Nation to its knees in sorrow, but, in celebrating the life and legacy of our brother Cheech, F3 Nation has risen from its knees to provide all touched by this tragedy with love and support. So often in tragedy, we learn not only of the character of those we have lost, but we learn of the character of those who remain behind. This week has shown that iron does sharpen iron. Like our brother Cheech, who is, without question, with our Lord, let us #LeaveNoDoubt.
Announcements:
• Wednesdays, 5:15 PM – Standing HDHH @ Bar None
• Tuesdays, 8:00 AM – Strong Fathers Combine @ Drip 5Pts
• 06/27/17 – Swamp Fox 4 Year Anniversary
• 06/29/17-07/01/17 – GoRuck HTL, Charlotte, NC
• 06/30/17 – The Mission Cookout
• 07/15/17 – The Bullseye Half-Marathon
Aye!
McLovin