Date: 5/24/19
AO: Screaming Eagle
# of PAX: 13
THE PAX: Franks, R-X, Panther (or Top Cat?), Sunshine, Stouffers, Brick City, Crosswalk, Hoosier Daddy, Hootie, Crockett, Tiny Tank, FNG Battle Bot
Q: Chicken Noodle
F3 workouts …
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
Leave no man behind, but leave no man where you find him.
YHC is not a professional. You are here voluntarily. Modify as needed and don’t hurt yourself.
It was a beautiful morning and YHC has not posted in a week. I guess during that time I forgot home bad the pavement is in some of these parking lots…eventually I’ll get some gloves…maybe.
WARM UP:
- Moroccan Night Club x10 IC
- Imperial Walkers x10 IC
- Mountain Climbers x10 IC
THE THANG:
Mosey to speed bumps…EXERCISE INCLINE:
- 1st – 10 burpees, 2nd – 10 burpees, 20 squats, 3rd – 10 burpees, 20 squats, 30 LBCs, 4th – 10 burpees, 20 squats, 30 LBCs, 40 flutter kicks, 5th 10 burpees, 20 squats, 30 LBCs, 40 flutter kicks, 50 American Hammers
Mosey to parking lot by basketball court for…WHEEL OF ANIMAL WALK:
- Frog Hop (forward squat jump) to first median 10 merkins, bear crawl back 10 merkins, duck walk to first median 10 merkins, crab walk back 10 merkins
Mosey to soccer field for FOUR CORNERS:
- Hand release merkins, Crunchy Frogs, Side Straddle Hops, Freddy Mercurys (25 each)
Mosey to flag
COT/MOLESKIN:
- Prayers for Rainmaker (Niles’ Brother)
- Praise that Crepe Face’s VISA was renewed!
- Strong work by all including FNG Battle Bot! Welcome and thanks for working on some more pull up bars for us!
The best way to start the day!
NOODLE OUT!
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