With Saturday Pullen moving to Cary a special farewell workout is being planned. Hopefully we’ll do her justice and hit all the highlights in the time we have. With that in mind I chose to try and replicate one of the many off site workouts that we did when YHC had just started F3 back in July 2014. I believe Pleb was the Q and the thang that day was to run over to Dix and bust our asses going up and down that hill multiple times doing various exercises and then taking it all the way back to Pullen. Callahan was also at that workout and was groaning about it when I told him that’s were we were heading. It was tough then and it’s still no joke.
The Warm Up:
Impossible as it felt to ever hope to feel warmth again….
- SSH x 20 IC
- GM x 20 IC
- WM x 20 IC
- KDC x 20 IC
The Thang:
- Line up for an Indian Run to Dix, Land of Hills. On the way grab a rock that will be passed down the line and brought back to the front. Repeat.
Once at the hill let’s warm up with
- 11’s – 10 Murcans at the top / 1 Squat at the bottom
- Burpee Ladder – Up the hill do 1 Burpee / Down the hill do 2 Burpees. Climb the ladder up to 10 then back down the ladder to 1 (100 Burpees total)
- Line up for an Indian Run back to Pullen. This time the rock stays up front and is passed off once a new pax takes up the lead.
One the way we stop for…
- LBC’s x 30 IC
- American Hammers x 30 IC
- Flutter Kicks x 30 IC
Once back at Pullen square it up for…
Mary:
- Hello Dolly x 30 IC
- Navy Seal Sit Up x 10 SC
Banjo was out ahead of everyone today on every set, helped with a Q assist and pulled extra hill and burpee duty to finish up with the slower Pax…ahem. YHC and Calli. Today you sir are a BAD @$$
C(Square)OT:
- Announcements:
- The Mule 3/5
- The Bull 3/12
- Pullen 90 minute farewell workout starts 2/27 @ 6:30am
- Mudrun coming up
Prayer Concerns:
Callahan and M
BOM:
Hanging Chad lead us in prayer
NMS:
See comments section where Callahan will fill in this area ~grabs popcorn~
