• When: 8/25/15
  • QIC: Shade Tree
  • The PAX: Crack, Backhoe, Stretch, On Ramp, Teddy, Fro yo, Trike, Meltdown, Bubs, Silver Bullet, Pie ,Odyessey, FNG- Green Tree, Happy Trees, Staccato, Tin cup, Pondo, Backdraft, Bed bug, Holy Poker, Lama, Pampers, Paper cut, Love seat, Wiki, Pipeline


What’s that you say

Conditions – humid, but not terribly hot

The YHC decided today to keep everything tight today – in a small area anyway, for those of us that could not do much running.  We started off on a slow mosey over to behind the school the typical place that a lot of workouts start at the shed, but mind you, this is not going to be a typical work out.

Circle up and do these ic

30 SSH

10 hand release merkins OYO

25 Mountain climbers

20 bacs

20 BBS

20 Jump lunges OYO

Then we head to the wall of the school and do these with a partner

One partner hold plank while the other partner Bear crawls to the playground area and does 20 decline merkins– Rotate

next up, one partner holds air chair while the other partner sprints to the playground area and does 30 squats – rotate

round three, one partner holds balls to the wall while the other partner Sprints to the playground and does 10 pull-ups – rotate

last round, one partner holds crab walk position while the other partner sprints and does 25 dips – rotate

Next we mosey over to the brick pile, pick up some bricks and head over to the big grassy area behind the gym.  The YHC already set up A figure 8 course with 25 crutches it one corner, 15 hand release Murkins at one corner, 15 big boy sit ups at another corner- and with 25 rows- make that 26-thanks to silver bullet pointing out that it wouldn’t be right to have an odd number counting each arm!

We had a cone set up in the middle and every time the pax came to the cone we would do 4 Burpee’s – we were able to get two full rotations in before the YHC realize we’re going to run out of time

The pax picked up the bricks, and headed over to the basketball court for a five-minute + shoulder #beatdown.  We do these ic

10 bac with bricks straight into

10 overhead presses with bricks – Then straight into

10 dive bombers oyo

back to 10 bacs

then 10 overhead presses

YHC then realizes we were already two minutes over

Take bricks back to the brick pile, then jailbreak back to COT

moleskin: this YHC has been used to Qing the hour workout sessions at Legion, The group there is much smaller you don’t have to talk nearly as loud, I realized quickly that having a large group such as this has challenges of it’s own, My voice doesn’t project very well and I caught myself having to repeat myself multiple times– Definitely something that I will have to work on in the future. The woodshed has definitely evolved into a bunch of very strong F3ers – Great work today fellas!  And great work expanding the herd!!

Announcements:

#TheBull on FIRE! In honor of September 11th, Backdraft & Spot have something special planned for the Monday beforehand (9/7/15 – Labor Day). The #ConcreteBeast will be taken over by the men of our fire department simulating what our brave men do on a daily basis going up and down stair towers will full fire gear. You won’t want to miss this!

3rd F Opportunity: Tuesdays at Eastminster Pres Church (hitup @F3Papercut if interested), A Life Worth Living.

Iron yard  convergence August 28

mud run October 24- sign-up now!

And of course the big convergence starting at 6 AM at the shed this Saturday-plenty of opportunities to work out, as well as helping run the show/ parking etc..

come there to #double down or help out- any help would be greatly appreciated

Also there is the 2nd F Party at my, Shade Trees,  home starting at 6pm.(448 Dean Hall Ln) Bring your own meat for the grill and its BYOB( Ms and 2.0s welcome).  Sides are also needed, so if you have something you want to bring, bring it.

I’m sure I’m missing a ton, let’s be in touch with any thoughts or ideas.

 

 

 

 

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