16 Pax came out to The Crick to celebrate YHC’s 36th birthday. Not typically a particularly significant birthday but the guys made it a special one.
The Thang
EC
Dial Tone, Spurrier and YHC took another pre-dawn lap out to the airport. YHC hopes to keep this going while the weather permits. Its a great lead into the workout and paired quite nicely with the UFC lunges later on in the workout.. haha Its also worth mentioning that we had the pleasure of constant rain the entire duration of the run.
After the EC folks returned to a growing group of PAX, the rain stopped, the clouds scattered and ushered in a rare siting of Coach Doherty in all his red jeep glory! The PAX were all assembled and off we went.
Warmup
- Indian run around the parking lot x2
- jog to the center field and find a nice wet spot
- WWIIs x15
- Hand Release Merkins x15
- SSH x36
- Good Mornings x15
- WWIIs x16 (apparently 15+16=36.. YHC is losing his adding skills)
- Hand Release Merkins x16
The Beast
It seemed only appropriate that we complete The Beast on a birthday which is a multiple of 6. The beast is 6 exercises, 6 reps, 6 times through.
- Round 1: Merkins
- Round 2: Sumo Squats
- Round 3: Diamond Merkins
- Round 4: LBCs
- Round 5: UFC Lunges
- Round 6: Monkey Humpers*
*The last round was supposed to be burpees but YHC chickened out.. after the UFC lunges
Mid Field
We started to mozy towards the basketball court and stopped on the mid field for some quick line action.
- Army crawl under the line of planks
- Two leg hop over the pax feet
The Courts
In an effort to keep the 36 theme rolling we did 3 sets of 12 3 times.
- Dips x12
- Pullups x12
- Derkins x12
- Repeato x2 for total of 36 each
The Wall
We mozied up to the wall by the school for a quick 36 count balls to the wall.
Mary
Back to the circle by the courts for Mary
- LBCs x36
- Homer to Marge x36
- American Hammers x36
COT
- Prayers for friends of Spurrier and Three Doors Down
- Prayers for all the kids going back to school
- Tclaps to Coach Doherty for getting back on the wagon.. he’s even signed up to Q next week.
- Ruck Extended Session #2 is Saturday starting at 0100. Don’t forget to HC.
- Crick Shirt Orders are due tomorrow 8/22
- 9/11 Stair climb is at Crabtree starting at 0515, bring a ruck if you feel called.
- Labor Day convergence at Carrol Middle among other locations starting at 0700.
COT ended with a presentation to YHC by AMTRAK and Birkenstock of a new shovel flag and a GoRuck gift card from the guys. I can’t be more thankful to everyone for being there today and for all the support from the guys. F3 has been a life changing event in my life and you guys are at the center of it. I hope that being a part of this has done for you even a fraction of what it has done for me. Thanks to all and I can’t wait to plant the new flag with my GoRuck gear on! -Kanye
- Spurrier took us out
