F3 is an amazing organization… it can motivate men to leave the fart sack (sometimes beside a warm and sleeping M) to meet up with a bunch of sweaty men and kill it for about 45 minutes. This happens when it’s raining, snowing, hot, cold, during vacations, weekends, holidays and YES…. even on a Monday after a long weekend.
As YHC’s alarm clock (aka smartphone) when off this morning at 4:25 (I was posting for extra credit), I really thought about getting back in bed. I was sore from Saturday’s convergence and Sundays solo run. I actually listened for the pitter patter of rain drops hitting the roof but there was none… Also – I had HC-ed to post for EC and also Q this workout. So – on with the gear and head south to the AO in the ‘Quay.
Warmup:
- YHC did a solo – slow 2 mile for EC
- Jog around the track and circle up
- 10 burpees OYO
- 20 Imperial Walkers
- 15 merkins OYO
- 15 good mornings
- Job up to the soccer field
The Thang
This morning – our workout will be “The Michigan” named by a F3 Ohio State fan…. simply because “It sucks”. PAX lines up at goal line (Go USA by the way as USA won the World Cup yesterday)
- Ten (10) 100-yard dashes in the wet grass
- 2 Merkins – 2 Jack webbs
- Eight 80-yard dashes
- 4 Merkins – 4 Jack webs
- Six 60-yard dashes
- 6 Merkins – 6 Jack webbs
- Four 40-yard dashes
- 8 Merkins – 8 Jack webbs
- Two 20-yard dashes
- 10 Merkins – 10 Jack webs
- Recover on the jog around the football field
Partner Wheelbarrow From the curb to the top of the hill by the soccer field – at top both partners to 10 burpees – run back down. Flapjack and at top do 8 burpees
Mary
- Step-down planks x 15 (start regular and drop down to chillcut one arm at a time)
- LBC Pyramid to 15
- Low Slow Flutter x 20
- Rosalita x 20
- Reverse LBC x 20
- Chillcut Plank-o-rama (10 count around)
- that’s all folks!
Announcements:
- Go Ruck pre-workouts will start in a few weeks – all PAX are welcome to workout. They will likely start at 4:45am
- Grand Strand F3 has a great group and good momentum if anyone is interested in catching a workout near the MB this summer
- 40 pax were in attendance at Chavis convergence – 4 from Southwake
- Yosef’ 1 year anniversary workout tomorrow at Kenny’s Grave – it will be one not to be missed. I’ll bring cupcakes and juiceboxes
Prayers for Yosef and his M for the next ultrasound, and for Deadbolts Friend that passed wife and kids (passed away last week from heart attack while white water canoeing in the smokies)
Naked Moleskin: As always – its an honor and pleasure to lead you men in these workouts – we are getting stronger every day. YHC can certainly feel it both physical, mentally and spiritually. Keep up with work and encouragement – it makes a difference for this guy! Aye!!!
