As the brisk wind brought the wind chill of this 60 degree, full moon morning to a cool 50 degrees, YHC entered the parking lot of Womble park expecting the best. I was will a little sore from the Ground and Pound burpee fest so I made a slight adjustment to my planned workout. It was great to see many of the Southwake regulars start to roll into the parking lot as I have been out of town a lot over the past 3 weeks.
THE WARMUP
Jog to concrete area between the baseball dugouts that is lit
- SSH x 20
- 5 Burpees OYO
- Good mornings X 20
- 10 Burpees OYO (mumble chatter begins)
- Sir Fazio Arm Circles 10 Forward – 10 Reverse
- 15 Burpees OYO
- Standard Merkins x20
- mosey to right field foul line of softball field
THE THANG
Jacobs ladder (11s) in the outfield
- PAX begins on foul line – OYO
- Sprint to fence:1 burpee – sprint back: 10 prisoner squats
- Sprint to fence: 2 burpees – sprint back: 9 prisoner squats
- Keep rolling…
- Plank until PAX completes
Jog to parking lot – grab a rock
- Bicep Curls x 15
- Triceps extensions x 15
- Shoulder Presses x 15
- Rocky Burpees x 5 OYO
- repeato (10 reps and 5 burpees)
Recover on jog to tennis courts
- Peoples chair
- Balls to the wall with 5 count from everyone
MARY
- WW2 x 25
- Reverse LBC x 25
- Plank with 10 count around the circle
COT
Welcome FNG “Water Tower”. We have a few brothers doing CSAUP events over the next few weeks (Spartan, Rock and Roll marathon, Ninja Challenge). Deadbolt invited anyone that my be interested to Hope Community Easter services (www.gethope.net). Prayers for Yosef, Brett Michaels and for our F3 Brother in Charlotte who lost his wife in a car accident.
Naked Moleskin
It is such a pleasure to lead you men. I am entering my 9th month with F3 and repeated most of my first workout this morning. I barely made it through those burpees last July and I proud to say that today was much easier and I can tell a huge difference in my strength and stamina. Thanks to you all for challenging me every time I post and challenging me to step up and Q. I am a better husband, father and friend because of F3. I love the daily red pill. I am so excited about warmer weather and getting our attendance up in the Southwake. I’m proud that a we stuck it out through this winter – never thought that I could, personally. The accountability is the only thing that made it work – and I think you all for that! MAY YOU ALL HAVE A BLESSED EASTER!!
