Admittedly, and with numerous excuses (notice I didn’t say reasons), YHC has been on a bit of a sabbatical from F3 over the last several months. It was great to be out with the pax at Thunder this morning and I was humbled and honored to lead the workout. Oh, and #mumblechatter was on point (Robber never shuts up).
Conditions: According to Cesspool – Perfect
The Thang:
Inspired by my ride over to the AO and DriveBy’s #indianrunfest this past Saturday at #dawnstrike, we moseyed over to the Scotchman Store at the corner of Devine and King via single file indian run
COP
- Imperial Walkers – 20 4ct. IC
- OH arm claps – 20 4ct. IC
- Monkey humpers – 20 4ct. IC
- LBAC forward – 15 4ct. IC
- LBAC reverse – 15 4ct. IC
Indian run back to AO and the courtyard
Wall sit sequence
- Wall sit – 60 secs.
- Step ups – 10 each leg
- Incline merkins – 10 OYO
- Wall sit feet together – 60 secs.
- Step ups – 10 each leg
- Incline merkins – 10 OYO
- Wall sit single leg – 15 secs.
- Wall sit other leg – 15 secs.
- Wall sit – 60 secs.
- Step ups – 10 each leg
- Incline merkins – 10 OYO
Split into 2 teams
Water Bucket Relays – (5-gallon buckets, w/lids, full of water ~40 lbs. each) Each pax carries 2 buckets approx. 25 yards down and back while the rest of the team completes continuous exercises.
- Round 1 – Flutter kicks
- Round 2 – OH arm presses
- Round 3 – Squat humpers (squat, complete 1 monkey humper, and repeat)
- Teams switch locations and lunge walk between lanes
- Round 4 – BB sit ups
- Round 5 – Squats
COP
- Flutter kicks – 25 4ct. IC
- Hip thrusters – 20 4ct. IC
- Hustler merkins – 1 to 10 (1 merkin followed by 4 OH arm presses, increase by 1 merkin and 4 OH arm presses each round)
BOM/COT
DEVO – Seeker (It’s not about you. Seek to serve others and your community.)