YHC has been wanting to visit C.A.T for awhile and has not been able to “find the time” to get over there. What better way than to sign up to Q! YHC wanted to keep it P200 “friendly” so minimal strain and stress was put on the lower body. YHC can’t say the same about the shoulders! Great work out there today men! The mumble chatter started out strong and slowly tapered. This simple WO provides an opportunity for both 1st and 2nd F. I think everyone “enjoyed” the shoulder work. The PAX really pushed themselves today! Hopefully they will be able to move their arms again soon! Thanks for having me men!! The PAX suggested I call this one the “Brain” scrambler and keep it in some sort of rotation. YHC believes the men a CAT may revisit this one again!
Conditions: Feels like 31, Isn’t it Spring??
Pledge of Allegiance
BOM
Disclaimer still not a professional. I think my disclaimer may have alarmed a few PAX.
COP
Burpees X 5 OYO
TTT X 10 IC
Merkin X 10 OYO
Windmill X 10 IC
Burpees X 5 OYO
SSH X 10 IC
Merkin X 10 OYO
LBAC X 10 F&B IC
OHC X 10 IC
Cherry Pickers X 10 IC the PAX really loved this. Mumble chatter about shoulders began here. Little did they know what was to come!
Thumb raises X 10 IC at one point this was referred to as the proctologist. YHC does not want to know the meaning!
Alternating shoulder taps X 10 IC
The Thang- 21s
Count off into 1s & 2s and grab your block. 1s line up on goal line. 2s to the 25.
1s lay down and do 1 chest press then mosey with block OH until they reach the 25. They then perform 20 Overhead presses. Mosey back to goal line with block OH and do 2 chest presses back to the 25 and do 19 Overhead presses. Repeat until you finish with 20 CPs and 1 OHP.
2s do the exact opposite. They start on the 25 and do 1 OHP mosey to the goal line with block OH and do 20 CPs. Mosey back to the 25 with blocks OH and do 2 OHPs , back to goal line and do 19 CPs. Repeat until you finish with 20 OHPs and 1 CP.
Once completed each PAX did 231 overhead presses and 231 Chest presses and moseyed 500+ yds with a block held above their head!!!! GREAT WORK MEN!!
Announcements:
F3 Mentor program- reach out to [email protected] to get more info and signed up
3/23-24 P200
3/30 Cross Ruck
3/31 The Mission 0830 3 year anniversary!!
4/21 @ 0715 WO with Vets behind Shawshank BE THERE!
4/28 Lexington Brew Ruck
5/5 F3 3rdF 5K https://www.f3midlands.com/other/preblast-for-f3-lexington-3rdf-5k-2
Prayer request:
Trickle- Father passed
Misty- Mother passed
All involved with P200- runners, drivers, others on the road
Our country
Unspoken