YHC was back to F3 (back to basics) after a 3+ week hiatus. After being bogged down by work it was nice to be back in gloom.
Welcome Maximus from Fort Mill, and we’re off…
THE WARM UP:
Jog around the soccer field stopping at each corner
15 SSH IC
20 Windmills IC
20 Imperial Walkers IC
20 Mountain Climbers IC
THE THANG: Back to F3, back to basics
[Merkin / Ab Superset:
Repeat 5 cycles of:
– 10 Merkins
– 10 LBCs
– 10 Wide-arm Merkins
– 10 WWII’s
– 10 Diamond-grip Merkins
– 10 X’s and O’s]
Lineup sideline soccer field
Jog to midpoint, sprint to endline
Repeato 5X
Wall sits
10X Bropees OYO
[Leg / Ab Superset:
Repeat 5 cycles of:
– 10 Squat jumps
– 10 Heels to Heaven
– 10 Jump lunges
– 10 Rosalitas
– 10 Tuck Jumps
– 10 Hello Dolly]
MARY: Been there done that
COT
MOLESKIN:
Announcements:
Spartan race at Fort Bragg (Floyd) / GoRuck (Doogie), September 10
GORUCK challenge in Fort Mill (Maximus), date?
Prayer Requests:
Riggs house broken into, family not home, everyone ok
All the new 2.0’s here and on-the-way
