AO: HMP / OGAO
# of PAX: 18
PAX: Hahvahd, Tiny Dancer, Embezzler, 8 Penny, Wreck-it-Ralph, Doubtfire, Minecraft, Square Root, Bath Salts, Niles, McFly, The Adjuster, Captain Stubing, Mr. T, Tom Sawyer, Atari, Dixie Chick
Being this was my last Friday post @ HMP for a while (Board Meeting launches 06/15), YHC decided to do a little something different & even impart a little Heavy wisdom.
SSH x20IC (apparently YHC forgot how to speak/count during SSHs)
Cotton Pickers x15IC
Divide into 3 teams & receive assignments / waypoints for our tour of HMP.
3 stops on the tour, consisting of;
Sprint to Picnic Table (~50yds)
Step Ups x10 each leg
Sprint back to start
Sumo Squat x20
Sprint to table
Incline Merkins x10
Sprint to start
Pull Up Bars
Pull Ups x10
Down to GPI – Bear Crawl bridge
One Leg Squats (on GPI wall) x10 each leg
Rock Pile (adjacent to Basketball Court & Baseball Field)
Pick 2 rocks
Tri Extensions x10
American Hammer x15
Up to Basketball Court – Bear Crawl full court
Get Ups x5
Each team was given a list of the waypoints and prescribed exercises at each. Each team progressed through the waypoints in different order.
If any team(s) met, both performed:
Hi-Ten Burpees x3 (burpee w/ double hi-five at top w/ a partner)
(EXTRA CREDIT WAS OFFERED BY WAY OF A FULL LAP AROUND THE POND)
Mosey to playground when complete.
Lessons from F3 GRC Heavy 005
All PAX assemble at playground to complete mission;
Get all 18 PAX up & over the high walkway of the playground without touching any RED portions of the structure & staying within the area of the walkway.
Successfully got all 18 (well actually 17. Hahvahd chose to Bear Crawl up the long way, but who argues with Hahvahd?) up and over with ease. Total time to complete was ~4 mins.
Head to the flags for MARY
Heels to Heaven x20IC (Tiny Dancer)
Crunchy Frogs x25IC (8 Penny)
COT / Moleskin
Thursday 06/14 – F3 Cape Fear 4th Anniversary 2nd F – 1830 @ Wilmington Brewing
Blueberry Festival 5K – 06/16 – Burgaw. Join in on partnering with Ainsley’s Angels!
LETC & Morpheus have 2.0’s receiving Eagle Scout. Ceremony 06/10 – 1300 @ First Baptist.
Jiffy Pop has his VQ Monday 06/11 & Atari has his VQ 06/20!
Come surf with YHC on Friday’s starting 06/15 – Board Meeting – Crystal Pier – 0530!
Thanks for the privilege of leading!
Until next time…