YHC hopes all the F3 Columbia faithful will excuse the sparse nature of the recent WOW posts. They have been as regular as a YHC’s bootcamp posts, which due to injuries and marathons have been few and far between. That being said, this morning was YHC’s return to the gloom after a ~3 week injury caused hiatus and there are some things YHC needs to get off his chest.
Someone told me recently “you had the right chip on your shoulder”. This compliment was work related and in reference to about 9 years ago, but it made YHC think of F3. A lot of the hardest workers in F3, guys that have shown large improvements, are not college athletes or even high school stars. They are guys who were more “normal” athletes growing up. Accomplished athletes don’t have as much to prove as us normal guys. They aren’t 30 or 40 year old men who still have a chip on their shoulder about what they can physically do.
To get up morning after morning to work out you have to be a little nuts, and/or have the right chip on your shoulder. Most of us aren’t the most gifted athletes and that chip on our shoulder is the best thing we got going for us. Whatever the reason for that chip being on your shoulder is, keep it there.
WOW: The WOW is going back to the familiar territory of Hammer where Eldrick lead a smackdown.
The Thang:
With a few stragglers trickling in late, we did 20 SSH IC and 10 burbees OYO.
Run at a brisk pace to Trenholm Park. Wait on the six in a chicken peckers position.
Once all pax arrive, 10 chicken peckers IC
Mosey to the tennis courts for suicides
Partner up. Round 1: First partner does suicide on first 2 courts touching every line with your hand. Partner 2 does hand release merkins. Rotate.
Round 2: Partner 1 does bear crawl suicide on first court. Front bear crawl down and backwards bear crawl back touching every line. Partner 2 does Chaser LBC’s. Rotate
Round 3: Repeat round 2 (Thank you Pinkman and Splinter)
Round 4: Partner 1 does low and slow basketball slide on first court touching every line. Do this twice. Partner 2 does dips on benches. Rotate
Round 5: Partner 1 does lung walk suicide on first 2 courts touching the middle line and outside court line on both courts (crowd pleaser). Partner 2 does flutter kicks (fun after lung walks). Rotate
Head over to the playground and do 10 dead hang pull-ups and 20 Iron Crosses.
Indian Run back to the COT. Jailbreak 50 yards out.
With 2 minutes remaining the pax did air chair until time.
The Goods: YHC always loves some partner work, but what really caught the eye was the work on the court. Not just suicides, but bear crawl suicides, low and slow basketball slide (which are brutal), and lung walk suicides. There are so many ways to get the legs burning by doing some simple moves like this.
Tclaps Eldrick!