6 total pax exceeded YHC’s over/under of 5 on a sort-of holiday weekend. Good-natured group with positive attitudes, glad to see you all!!!
Warmup:
SSH x25
Mountain climbers x25
Imperial Walkers x25
Good mornings x20
The Thang
Backward-run to top of Sisyphus, mixing in some hand-release Merkins
Half-way down, AMRAP (10-20) hand-release Merkins
Back up to the top of Sisyphus, carrying 2 of our 6 at any given time, the others backward-running up
15 prisoner squats
Back down
Grab a “running” rock
Overhead press x10
Mosey toward Crabtree on greenway, holding rock overhead, alternating with rest and holding rock out in front
More overhead press, rotate to next rock, some curls, some tricep extensions, some bent-over rows
Staggered-hand (one in front of the other) Merkins x10, alternate to other hand forward, x10
Basically, we did some stuff, then made our way back to the rock pile under 440, return rocks
Backward run to bottom of steepest portion of Sisyphus, hand-release Merkins x10
Backward run through steep section to halfway point, Carolina Dry Docks x10
Run to top (thanks to Sheehey? Zima? Other? for the push at the end)
Indian run back to start
Mary
Electrolux led LBCs x25
Sheehey led American Hammer x25
YHC led Rosalita x10 and Hello Dolly x10
Zima closed us out with 6-inch leg hold merged with Have a Nice Day!!
Announcements
Independence Day convergence tomorrow, 7am Pullen Park. Clown cars gathering at NH Panera, 6:30
Prayer Requests:
Safe driving and fireworks for all partaking in either!
Zima prayed us out (thanks, Zima!)
It wasn’t the warmest day we’ll encounter this summer, nor the most humid, but we definitely got to sweat! YHC is grateful for the continued comaraderie of F3 and hope that everyone got the push they wanted or needed. Leading a workout always humbles and motivates YHC, thank you, gentlemen!
