This was YHCs 1st Q at Ambush and the mumble chatter is strong with these pax. Me ,I’m too old and out of breath for much talk but these men kept me entertained. They talked about square hexagons, poops during a run, a mysterious light in the woods, how nice other pax butts looked, clockwise imperial walkers, how they had to modify because they have some big race tomorrow.
Conditions warm and muggy very wet football field
1 minute warning
No FNGs/ disclaimer
COT/PRAYER (thx for reminder)
Warm up on the square hexagon
Ssh x 10 IC
Ttt x 10 IC fully erect
Lbacs. Oh claps, seal claps big BACs x10 IC F/R
Michael Phelps x10 IC
Imp walkers x10 IC clockwise Ambush style
Copper head squats x10 IC
Mosey to the football field
50 side straddle hops on the goal line
Walking lunges 10 reps
5 burpees
Bear crawl 10 R hand on ground
5 merkins
Keep repeating this pattern until you reach the 50-yard line
Perform 50 side straddle hops
Perform reverse walking lunges 10 reps
5 burpees
Crawl bear 10 R hand touches
5 merkins
Repeat this pattern until you reach the opposite goal line
Perform 50 side straddle hops
Lunge walk to the 50-yard line stopping every 10 reps
5 bonnie Blairs count R leg
50 SSH at fifty yard line
Someone was dropping a deuce in the woods and PaperJam had to call them out , several times.
Bear crawl to goal line stopping every 10 reps R hand
5 4ct mtn climbers
50 SSH at goal line
Now you will run,sprint back to the 50-yard line and run back to the same goal line decreasing your side straddle hops at each stop by 10 at each location.
So 40 30 20 10 at each stop
Just for fun to really waste the hips
Arnold Fondas 4ct IC all movements
Mosey back to the shovel flag
Count o rama and name o rama, kinda
Announcements
5k runvergence tomorrow see stride Twitter feed.
Snakepit trash clean-up 29th 8am Carolina springs elementary/ middle
UF 7am band field behind school at Snakepit
9/11 challenge 9/26 seenF3 Smokehouse Twitter feed
Dam2Dam Relay registration Sept 3rd will sell out fast.
Prayers
Those in path of hurricane s
Tinkle, Dunphy, and PETA all lost their mothers within the past week.
Katniss’s mom recovery
All spoken and unspoken requests
Praise ShakeNBake 7 yrs with F3 we love you brother.
Devo,
Mumble chatter is good it gets us through some grueling workouts. What about when things get real with one of your brothers? Can you go beyond mumble chatter and….
Be THAT friend ?
Be that light in the woods (gloom) for your brothers.
July 23, 2020