Q: Ebert
Conditions: 20 MPH Winds after gigantic storms that blew through, but a very nice 55.
Disclaimer: Ebert
BOM: Ebert
The Thang
Warm-up
10 SSH IC
10 Burpees
10 Windmills IC
10 Through the Tunnel IC
10 Imperial Walkers IC
10 Mountain Climbers IC
10 Michael Phelps IC
10 Toy Soldiers IC
Tabata
First, YHC made the PAX go get blocks to be used during the session.
Each exercise will be repeated 2 times for a total of 44 seconds, AMRAP. Why 44, WHY NOT! After each exercise, there will be 1 minute of rest, which will not be rest at all. Your YHC will call bear crawls, sprints, lunge walks, etc. between stations.
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Merkins (Hand on Block, other hand on ground, switch for 2nd round)
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Squats
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Presses
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Curls for the Girls
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Triceps extensions
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Uneven Merkins (One hand in front, one hand behind)
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Sprinters Lunges
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Carolina Dry Docks
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Single Arms Rows (2 rounds on each arm)
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Skull crushers
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Hamstring Destruction
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Block-bell swings
Arnold Fonda’s
Going to bring this to every AO I visit now. Leg lifts IC (10 total) on each side. After the lifts, legs will remain up for 10 IC clockwise and then 10 counter clockwise too.
Count-a-Rama
7
Name-a-Rama
FNG
None
Announcements
4/28- Brew Ruck, meet at Lexington Courthouse
5/5- Lexington 3rd F 5K at Timmerman Trail
5/12- Lake Murray Tri, Come drown with me as I attempt a swim
5/8- Ranger (Your Nantan) has the Q
5/10- Convergence with The Stand (Honeybun has the Q)
Prayer Requests
Ebert’s Father
Honeybun’s mother
Hoboken’s father
Button’s upcoming surgery
Siskel’s brother
Icarus for finals testing
Pippy’s (Katniss’s son) friend
Praise from Hobby Lobby for the gift card we bought
COT
Moleskin
Your YHC was very happy to be back at the SnakePit to workout. I was surprised by how low the numbers have gotten though, and I want to challenge the men to come back out. Remember how well you feel after the workout. Yes, it’s tough getting up that early and “doing the harder thing”, but the reward is amazing. Fitness, yes, but that fellowship brings you back. Embrace the suck, “want to fail”. Why fail? It gives you a goal to beat the next time. So, you can’t run very far, FAIL, run 10 more feet next time. Failure is only a failure if you see it that way. It should be used as a tool to learn from. We all start from somewhere at F3. Set backs are everywhere, injuries happen, but use your brother to your left and to the right and allow them to motivate and guide you on your fitness journey. I could keep going on my rant, but I’ll stop. See you in the gloom.
—Ebert