Conditions: 75 with a light drizzle
YVHC (your VERY humble correspondent) pried his six out of the fart sack for the first time in over a week and a half. With a vacation and then an ensuing #pickletoe (see the Lexicon for this newly added term) YVHC was in no shape to Q a Saturday morning bootcamp, in fact I was feeling a little wimpy. Failure towards the end of the workout was waiting for me at the block pile, but Buud picked up the slack and got the Pax through, at this point I was feeling a lotta wimpy. Just proof that to be better and get better you have got to keep this up on a regular schedule.
The Thang: Jog to lower softball field
COP
• SSH x 25 IC
• Merkins x 15 IC
• Flutter kicks x 25 IC
• LBC x 25 IC
• Rosalita x 25 IC
• Overhead Arm Clap x 25 IC (We miss you MP)
• Little Arm Circle x 12fwd/12 bkwd IC
• Mountain Climbers x 25 IC
• Squats x 25 IC
• Russian Twist x 25 IC
Iron Crosses against the fence – (fireants along the fence, move to sideline)
Move to side line for 25 Iron Crosses with partner
Mosey to playground
• 10 pull ups (partner help if needed), rinse and repeat
• 20 dips OYO on benches
• 15 incline merkins
• 20 dips OYO
• 10 decline mekins
Mosey back to upper parking lot, stop to make sure LightBill’s windows weren’t too far down, “they’re good”
Line up in front parking lot in front of tennis courts
• Forward/backward suicides at every line in the parking lot (Q is getting smoked by now)
• Plank until the six Q finishes
Mosey around back of the building to padded playground
• 25 Big Boy Situps OYO
• 20 Little baby crunches IC
Mosey to Block Pile
• 15 Curls for the gurls IC
• 20 toe taps on the block OYO
• 15 tricep extensions IC (Buud had to step in here, Thanks Buud, YVHC dying at this point)
• 25 squats with blocks IC (thanks again Buud)
Mosey Back to flag for Mary:
• Flutter kicks x 25 IC
• Boat / Canoe
• Plank-O-Rama
• Dirty Dog
Announcements:
- Please continue to remember Walker (2.0 of Nailpop) Phillips as he is currently in Memphis and still in very serious condition. Andy and Karie are there with him. Updates can be found at http://www.caringbridge.org/visit/walkerphillips
- WalkerStrong T-Shirts are available for $10 each with proceeds going to support Nail Pop and his family. Details http://www.caringbridge.org/visit/walkerphillips/journal/view/id/53e17817a589b498707491f8
- Stomp the Swamp 5K is 8/23. Please show your gratitude for RBHS and it’s support of F3. https://www.runhard.org/pages/swamp5k.php
- BIRCH-L Golf Sept 14th at Lexington Country Club. Email Uno at [email protected] if you’re interested.
- Fall Mud Run is Oct 4. Thanks to all the signed up. Not too late, registration back open: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/
- A few slots are still available for the custom GoRuck challenge in November
http://f3nation.com/2014/07/25/f3-columbia-goruck-custom-challenge-preblast/