YHC pulled up to the AO to find cars in the lot yet barren fields all around….something was off. A few PAX trickled in and then, just before launching, the Quickhatch PAX (aka Manly Men) arrived which explained the amount of cars in the lot and simultaneously affirmed my status as chaser. Tclaps to those animals.
Warmup:
- Mosey up to community center
- Imperial Walkers (x15), Windmills (x15), SSH (x14)*, Good Morning (x15)
*YHC was winded yet feeling the adrenaline rush. Apologies for the awkward cadence, miscounting and random raising of the voice.
Chum Bucket Thang:
- Broad jump burpees down the walkway, Partner carry to the flight of stairs. Flapjack and wheelbarrow climb up stairs. Repeat, switch roles and finish with peoples chair immediately followed with monkey humpers (x10).
- Crawl Bears up the hill (x5) beside stairs with 5 sumo squat jumps at top. Sumo squat jumps were decreased by 1 each round stopping at 1. Again followed with peoples chair and monkey humpers.
- PAX made way over to school entrance and utilized small wall/bench thing? 3 Rounds of ascending reps, started with 6 and finishing with 10. Urkins, Box Jumps, Dips, 1 legged squats. YHC grossly underestimated the abilities of #redpill eaters and another round was added for 12 reps. Again followed with peoples chair and monkey humpers.
YHC then handed the keys over to GVegas.
G-Vegas Thang:
Jog over to rock pile and grab a rock that is big enough to do some strength work. Advised by G-Vegas not to go too big because there will be a fair amount of moseying with said rock.
Jog with rock to the middle of the grass field and circle up for rounds of called rock exercised in cadence followed by sprints (ahem…jogs) to each end of the field where various exercises are performed. PAX was split into two groups and then here is how it went down:
Round 1
- Rock Curls x 15
- Rock Overhead Press x 15
- Rock Bent Over Row x 15
- Group 1 jogs to left end of field and perfomrs Plank Jacks x 20 and Freddy Mercury x 20.
- Group 2 jogs to right end of field and performs Burpees x 10 and Star Jumps x 10.
- Both groups then jog to switch ends and perform the other set of exercises. When finished both sides, jog back to rock circle in middle and plank it out until 6 arrives.
Round 2
- Merkins with Left Hand on Rock x 15
- Rock Front Raise x 15
- Merkins with Right Hand on Rock x15
- Group 1 Karaoke’s to left end of field and performs Plank Jacks x 20 and Freddy Mercury x 20
- Group 2 Karaoke’s to right end of field and performs Burpees x 10 and Star Jumps x 10.
- Both groups then jog to switch ends and perform the other set of exercises. Karaoke back to rock pile when finished and squat hold until the six arrives.
Round 3
- Rock Tricep Extension x 15
- Rock LBCs x 15
- Diamond Merkin with both hands on Rock x 15
- Group 1 runs with rock overhead to left end of field and performs Plank Jacks x 20 and Freddy Mercury x 20.
- Group 2 runs with rock to right end of field and performs Burpees x 10 and Star Jumps x 10.
- No switching ends this time just head back to middle of field and circle up.
Bring Sally Up:
This deserves its on section. Once we finished the three rounds of rock pain, we performed “Bring Sally Up” which G-Vegas had read about on the F3 web site. There was quite a bit of mumble chatter going on for this exercise so it must have been a success. The song “Flower” by Moby was played and each time it said “Bring Sally Up” the PAX did a Merkin and held in the up position. Each time the song said “Bring Sally Down” The PAX completed the Merkin and did a low plank hold. Most of the PAX were on their knees about 30 seconds in. Rumor is that Birkenstock completed the entire 3:27 seconds. T-Claps brother!
The PAX jogged the rocks back to the pile, sprinted to the community center, and circled up for…
Mary:
- Low Slow Flutter x 20
- Homer to Marge x 20
- Boxcutters x 20
- American Hammer x 30
COT:
- Go Ruck practice event hosted by Quickhatch this coming Saturday. Starts at 1:00 AM. Yes, you read that right.
- Labor Day convergence at Carroll Middle School.
- 9/11 Convergence at Crabtree Mall for annual stair climb to honor victims of World Trade Center. Starts at 5:15.
- Shout out to Kanye for all of his contributions to F3 and The Crick.
- Shout out to Chum Bucket for his maiden Q today and to 3 Doors Down for his maiden Q on Wednesday at The Crick.
- Prayer request for Three Doors Down’s in-laws.
- Kanye took us out.
YHC was honored to Q and thanks the PAX for the support. Additional thanks to GVegas for initiating the EH and getting YHC to embrace the gloom.
