***Posted on behalf of Brainiac***
YHC recently signed up for the 12 week Pathfinder challenge along with a few other PAX from Snake Pit. We need to get some Ruck workouts and YHC has to lead a few Ruck workouts. Since I was already signed up to Q I decided there is no better time than now! YHC has since found out that this is going to be much tougher than expected, but is excited for the challenge. One thing F3 has taught YHC is you have to continue to push yourself! YHC felt as thought his was a great workout and the PAX thoroughly enjoyed it. They really enjoyed dragging a block or Ruck 100 yards. Special thanks to Harp for delivering the Cheech shirts!!
Conditions: 70 degrees, 92% humidity,
BOM
Disclaimer –Still Not a professional
COP
-HR Merkins x 10 OYO
-IW x 10 IC
-TTT X 10 IC
-LBAC 15 Forward, 15 Backward- Keep arms up
-OHC x 20 IC- Keep arms up
-Moroccan night clubs x 20 IC
-Bring Sally Up (Flowers by Moby) with burpees –YHC wanted to lose the ruck for this but the PAX would not allow it.
Run to block pile and grab a block. Carry block over head back to goal line.
The Thang
A.L.A.R.M (arms, legs, abs, “R” exercise, “M” exercise)
A- Curls for the girls IC X 20
L- Copperhead squat X 20
A-Louganis (BBSU while holding block overhead) X 20
R- Route 66 (KB swings) Start on goal line 1 KB swing. Bear crawl 10 yds and increase reps by 1 every 10 yards.
M- Mountain Climbers X 20 IC
Mosey to Middle set of stairs. ½ PAX to 1st set the other ½ to 2nd set.
Paula Abdul- With block or ruck mosey up 2 landings and back down 1 until you reach the top and mosey to 2nd set of stairs. Repeat going down. The PAX began to question if this was a legit exercise
-Do 1 curl, 1 OH press and 1 tri-cep ext. adding 1 rep to each exercise until 6 arrives.
Stay split into 1s & 2s to add some space in between PAX
-Bottom of 1st set of stairs 20 Flutter kicks IC
– up the stairs and do 20 squats
– Lunge to top of next set
– 20 Merkins (block Merkins if you have a block) and mosey to the bottom of 2nd set
-20 Calf raises IC
-Mosey up metal bleachers and do 20 dips
Mosey to Shovel Flag.
COT and BOM
Thanks again to the men of Snake Pit for allowing me to lead them!
Announcements
8/5 – Sweet Baby O 5K
8/11-3 – F3 Dad’s Camp
8/26 – Stomp the Swamp
9/8-9 – BRR
11/11 – Lexington Half, 5K, 10K
12/15 – F3/FiA Christmas Party
Prayer Request
6 Foot, his brother and brother in law
Celine
Misty and his family
Kukoc’s M- Back in nursing school (Prayer and praise)
Wonka- Baby due any day now
F3 Nation
Unspoken