YHC posted to an F3 BC for the first time on Saturday, 5/12/18 at The Hollow after a year of making up excuses to Buzzsaw for why I couldn’t post and after a group of F3 guys in my neighborhood (specifically Moist) convinced me to just come give it a try. If you would have asked this sad clown back then what F3 was all about, I’d have said it’s a group of men that get together ungodly early in the morning to do the most painstakingly brutal workouts you can imagine. I also would have said that I’d never be able to stick to it and definitely would never lead a workout. Boy was I wrong. We do get up ungodly early in the morning to do the most painstakingly brutal workouts you can imagine, but as I’ve learned these past 2 months, that only scratches the surface as to what F3 is about. The support, encouragement, and genuine camaraderie among the PAX is what keeps bringing me back and pushing me to get better. Thank you to all of the HIM of F3 Lexington who have been pushing me, encouraging me, and keeping me accountable!
Conditions: Upper 70’s with damn near 100% humidity. STICKY & MOIST!
4 PAX for Stridelite
15 PAX for BC
No FNGs
Disclaimer
Prayer
The Thang:
Warm up lap around the parking lot and to the freshly saturated soccer fields to circle up.
– Side Straddle Hops x 15 IC
– Through The Tunnel x 15 IC
– Little Baby Arm Circles x 30 IC (15 forward, 15 reverse)
– Windmill x 15 IC
– Monkey Humpers x 15 IC
Mosey to the block pile, stopping to Bear Crawl across the bridge. Grab a block from the pile and spread out across the southern side line of the soccer field nearest the block pile.
AMRAP
– 20 Curls for the Girls with the block.
– Lunge walk with the block to mid-field.
– 20 Overhead Block Presses.
– Walk to the northern side line (bottom of the hill) while holding the block over your head.
– 20 Squats with the block and then set the block down.
– Sprint to mid-field and do 20 Big Boy Sit-ups.
– Sprint to the southern side line and do 20 American Hammers.
– Sprint back to mid-field and do 20 Big Boy Sit-ups.
– Sprint to the northern side line (bottom of the hill) and do 20 American Hammers.
– Rinse and Repeat (starting with the block work going towards the opposite side of the field now) until time is called.
YHC was planning on stopping the AMRAP at 6:10, however, due to the sprinklers coming on sometime around 6:05, I decided to cut it a little short. Regardless, all PAX finished at least 3 rounds of the AMRAP. This works out to at least 60 Curls for the Girls, 60 Overhead Block Presses, 60 Squats, 120 Big Boy Sit-ups, 120 American Hammers, and a whole lot of running and lunging.
Return the blocks to the block pile and mosey back across the bridge to the shelter for some impromptu exercises until 6:15.
– Flutter Kicks x 20 IC
– Box Jumps x 10 OYO
– Dips x 20 OYO
– Derkins x 20 OYO (called out by Ponzi)
– 6 Inches – Hold for 30 seconds
– 25 Big Boy Sit-ups OYO
During the 25 Big Boy Sit-ups, Cowbell unashamedly yelled out “My butt hurts!” which naturally resulted in heavy laughter and a lot of bantering. A short while after the workout, Big Box tweeted that his butt hurts as well………………………
Head over to the SF for Count-O-Rama, Name-O-Rama, Announcements, & Prayer.
Announcements:
– 7/28 Capital City Ruck Tour: Greenwood, SC
– 8/4 Sweet Baby O 5k.
– 8/25 Stomp the Swamp
– 9/7 Blue Ridge Relay
– 11/3 Capital City Ruck Tour: Columbia, SC
– 11/10 John Flanagan (Cheech) 10k
– 11/17 Hairy Bison 15k/30k
– 12/1 Wildcat
Prayers:
– John Hunt (OEW) who passed away this week
– Gump and Seamripper for the loss of their son Zoot
– Bray
– Injured PAX
– Our country
– Vets home (specifically an unnamed member who had medical tests today)
Written by Man Bun and posted on his behalf.