A good day at True Grit. YHC tried to keep the True Grit experience by incorporating high levels of suck in the gloom for a PAX of 13 or so….. It was an honor to lead you men today. I appreciate the opportunity.
Lots to do and ground to cover so the warm-up was appropriately abbreviated – SSH X 20; Good Morning X 10; Imperial Walker X 10. Followed by brief demonstration for PAX of future exercises – 8 point man maker; Spiderman merkin; and the prison cell merkin burpee….
That Thang (note that the “thang” from beginning to end was done with a nice piece of mother nature under arm, on shoulder, overhead…)
Jog to rock pile…choose wisely as was instructed by YHC…choose something that you can carry for a bit…upon completion of what seemed like Christmas shopping for some, PAX ran up the dam (literally the dam; not like the MacGruber damn) hill and over to the pull-up bars with newly anointed friend in tow…. AKA “Friendly New Rock” (FNR)
Pull-up ring of fire: 2 PAX do 10 pull-ups each while remaining PAX do cadence exercises until pull-ups are complete. Follow this order until entire PAX have completed pull-ups. Exercises consisted of: Spiderman merkins, Flutter kicks with rock overhead, 8 point man makers, LBCs with rock on chest, prison cell merkin burpees, rock curls, and rock squats.
Off to the green way running with your rock overhead; recover and run a little more- stop – rock curl x 10 and rock squat X 10. Run with rock to fork in road – stop – Flutter kick with rock overhead X 15; LBCs with rock on chest X 15.
Not enough time to make it around the lake – audible and we bank right to the large hill that leads up to N. Hills Drive. Grab a partner- P1 takes both rocks up the hill to the road and back down; P2 does merkins AMRAP – Flapjack. Round 2 – P1 – bear crawl up to road and run back down; P2 does rock curl (which the larger of the 2 rocks) AMRAP – Flapjack.
Grab your rock and start running – back the way we came – just past fork in road – stop – 8 point man makers X 8.
Grab your rock and start running – rock overhead for a bit – recover – stop and plank for rest of PAX.
YHC does his best to energize the PAX – we’ve covered a little over 2 miles with our FNR, post warm-up, post pull-up ring of fire – ok PAX its 6:14, we’re already running late and not back yet; we have about 400 yards to the end; this is the last exercise of the day; everyone run as fast as they can to the last field on the left – once there – chilcut until rest of PAX arrives.
Mary was incorporated throughout the workout so no additional Mary specific exercises today.
COT – SIGN UP FOR THE MUD-RUN!! WE NEED A BETTER SHOWING. SIGN-UP SHEET IS ON WEBSITE AND WE’RE PLANNING ON TAKING BUS THERE AND BACK. THIS IS OUR F3 ‘SUPER BOWL’….
PLEASE PRAY – Pray for our F3 brother Season Salt (Derrick Lowery) – both kids (3 and 5) having open heart surgery today. Prayers for all those unspoken; prayers for God to lead us throughout the day to be better men, friends, dads, husbands, etc.