15 Pax posted at #Thunder this morning in the #gloom and #gotbetter. YHC was honored to be asked by Paperboy to come out as a guest Q and give the Pax a little taste of how we do things over at the #Woodshed. A couple of new faces for YHC but good to see many Pax that I’ve posted with before. Great AO at #Thunder, really enjoyed the opportunity, and plan to be back very soon!
Conditions: 56 Degrees and 95% Humidity
The Thang:
Lap around the track
Mosey to COP (within the track)
COP
- SSH 20 x IC
- HR Merkin 10 UD
- Imperial Walker 20 x IC
- HR Merkin 10 UD
- Mt. Climbers 20 x IC
- Little Arm Circles – Forward 15 x IC
- Little Arm Circles – Backwards 15 x IC
- Shoulder Press 15 x IC
- HR Merkin 10 UD
- Squat 20 x IC
- HR Merkin 10 UD
Mosey to the track
Partner Up with someone of similar speed and fitness
Partner 1 runs the left side of the loop & Partner 2 runs the right side of the loop:
Exercise 1
- Meet Halfway: Partner Hand Release FistBump Merkins x 20
- Return to Start: Partner Hand Release FistBump Merkins x 20
- Plank until recover
Exercise 2
- Meet Halfway: Partner Butterfly FistBump Sit-ups x 20
- Return to Start: Partner Butterfly FistBump Sit-ups x 20
- 6” until recover
Exercise 3
- Meet Halfway: Wheel barrel Decline Merkins x 10/partner
- Return to Start: Wheel barrel Decline Merkins x 10/partner
- Plank until recover
Exercise 4
- Meet Halfway: Iron Cross x 20/partner
- Return to Start: Iron Cross x 20/partner
- 6” until recover
PT Poker
- Diamonds = Burpee
- Hearts = Carolina Dry Dock
- Spade = Flutter Kick
- Club = Big Boy Sit-up
- Start at Hand Middle and Duncan (3 cards)
- Duncan & Queen (3 cards)
- Queen & Monroe (3 cards)
- Monroe & King (3 cards)
Mosey back to COP:
- Flutterkicks 20 x IC
- Hello Dolly 20 x IC
- Russian Twists 10 x IC
COT & BOM
Devo
Announcements
- 12/15/15 – F3 Christmas Party (Kings Grant Club House) – Details to follow
- 12/25/15 – All AOs closed for Christmas
- 3/5/16 – F3 Nation 5th Anniversary Party (https://www.surveymonkey.com/r/DYNLWT3)
- Palmetto 200 sign-up is active and so is the preblast. Check the preblast here for details: #F3P200
- HDHH – 5:15 PM Wednesday at Henry’s
- Lunch – 12:00 PM Thursday at Salarita’s in the Vista