It was balmy morning with the customary no breeze in the summer at the Beech. Homebrew reached out to me yesterday to ask if YHC would que since Yhc has been MIA for a while. It was a much needed accountability check from my brother. Thank You for that Sir. After some deep cover investigating YHC realized that we would be need some more blocks for our workout this morning. So we spared no expense to get the top of the line, pristine, hand pick by me brand new blocks for our guests. Only the best for these legends. It was great to see so many guys that I haven’t seen in a while. The mumblechatter was fun and plentyful at the beginning. LOl. It was a nice change as we are typically kind of a quiet bunch. YHC was glad to provide a top 10 (out of 9 stops) workout for these F3 Studs. Here is what went down.
Weather: 73 with a gazillion percent humidity
Disclaimer
Prayer
COP: IC SSH x15, SloMO TTT x 10, LBAC forward/backward x 10ea, IW x 15
The Thang:
Mosey to hill at the bus entrance for a Pain Train to honor Ranger: Run to the first speed bump do 10 merkins, run back the start point and do 10 squats. Run back to the first speed bump do 10 merkins, run the next speed bump do 10 merkins, run back toward the start stopping at the speed bump for 10 squats and back to the start line for 10 squats. Continue this for 1 more speed bump and to the island at the bottom of the hill.
Next was alternating lung walks and bear crawls toward the bus loop at the back of the school. First bear crawl to the second tree, then lung to the next second tree, (was it the fourth tree? maybe just the even trees?) reach out to Bulldog for clarification. LOL Continued this for 2 more rotations. There was alot of trees.
Next mosey to the bus loop and break up into groups of 3 and grab 2 brand new blocks for each team. We formed 2 lines facing each other about 25 yards apart. The team members in both lines each had blocks. Line 1 did overhead presses and line 2 did tricep extentions while the 3rd team member bear crawls from one side to the other then rotates with the team member. Continue these rotations everyone does every exercise for 6-7 minutes. Then we switched to lung walks, curls and bent of rows for 6-7 minutes.
Next was BOMBS- 5 – burpees , 10 – overhead claps (thanks KD), 15- merkins, 20-bobby hurleys, 25-squats . Start with B when complete run about 40 yards then back. start again with B then do O run down and back. R&R adding the next letter each time after the run.
put up blocks and mosey back to flag.
COT:
Announcement:
F3 Dads camp still has tickets available. If you can’t attend please consider donating to help the kids have the best time possible. See SundayDriver.
Stomp the Swamp 8/20
Camp Chemo 5k in September, golf tournament the following weekend
9/11 challenge
Prayer request:
F3/Fia with Cancer