YHC’s full Maiden Q revealed some planning flaws. What YHC thought was a well rounded workout on paper….turned out to be a lower body blast in practice. YHC is chalking this up as a learning experience.
Warmup:
- Mosey to nice courtyard area between the two indoor exhibit buildings
- IW (15), SSH (15), Windmill (10)
- Introduction of #redbullbunny (aka Fat Jigglers) Tiny 1/4 inch jumps off the ground best when done for time. Caution: Highly flammable-calves will burn
The Thang:
- Paint the lines in the 2nd parking lot followed immediately by plank-o-rama with various count offs and variations of planks and chill cuts
- (x2) Train Tracks across 3rd parking lot with squat between each jump of the tracks
- Grab a picnic table at bottom of parking lots- 20 urkins, 40 left right JUMP ups, 1 1/2 mins of dips AMRAP
- Indian run to rock pile near pond and perform 15 curls and tricep extensions, 10 1 hand on rock merkins (each hand), 10 both hand merkins and 10 rockees = burpee + rock. Repeato!
- Partner carry from pond to the hill past the sleeping half body. Every flapjack comes at the price of 10 lunge jumps and 10 monkey humpers. YHC took note of how effortlessly the PAX scaled the 200+ yrds of sneaky incline. Expect the entire blue loop next time
- 30 LBC’s on top of hill with bear crawl down the long side toward amphitheater. PAX again demolished the crawl down while YHC was seriously contemplating the fully evolved, upright, 2 legged walk down the hill
- 3 mins of wall work. 5 burpees on one side, climb over, 10 sumo squat jumps on other AMRAP
- Partner up at amphitheater. 1 partner holds while other runs to the brick wall up by the walking path and back. Flapjack and repeat. Called holds were low plank, low slow flutter, plank, peoples chair, balls to walls
- 5 mins of amphitheater stairs Indian run
- #redbullbunny was sprinkled in throughout
Mary:
- 40 WWII situps and 20 freddie mercuries. Stick a fork in it!
Naked Moleskin:
- During COT the point was made that F3 shouldn’t only be for “fit” men. When spreading the word are we overlooking those that are out of shape? The one’s that could greatly benefit from it? F3 could be what they’ve been needing all along.
- YHC let the PAX know how much he appreciates them and how F3 has impacted evey facet of his day2day!
