Back to F3, Back to Basics

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


QIC: Bones
Workout Date: 08/11/2016
The PAX: Beaker, Bones, Bushwood, Cardiac, Doogie, Floyd, Maximus, Sweater Vest

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