9 Pax braved the black ice and cold to celebrate 53 weeks of YHC. That’s a normal thing to celebrate right? Leading up to The Crick’s launch anniversary we have Crick Originals Qing all the Wednesday workouts in January.
This week’s installment: Kanye.
I can’t express how much of a pleasure it is to come out here week after week with these guys. It’s been a year and a week of F3 for YHC and it continues to challenge me every week. I’ve lost 65lbs over the course of the year and can say without a doubt that I’m in the best shape I’ve been in years; if not my life. I’ve made some great friends along the way and picked up some new hobbies (rucking/running). For anyone that has plateaued or is trying to lose weight I recommend picking up another day, making decent food choices (doesn’t have to be a fad diet.. just don’t eat like a jerk and negate all your hard work) and challenge yourself (sign up to Q and see how hard you can make the workout, dip a little lower on merkins, or just clean up your form in general). Make sure you set short term and long term goals (ex. My short term goal was to lose 30 lbs. My long term goal is 10 respectable pull-ups. Previously it was to complete a year of F3). It is truly an honor and I look forward to what my next year of F3 has in store (GoRuck?).
The Thang
Warmup
- Jog two laps around the center field with stops for warm-ups along the way
- Squats x30
- Dry Docks x20
- Mountain Climbers x20
- Squats x30
- SSH x30
- Fazios x10
- Reverse Fazios x10
- Balls to the wall x10
Relay 1
We jogged down to the rails on the main road we found a few months back. We did 11’s with double count assisted pullups on one end, Derkins on the other, and bear crawls in between. Candlestick and The Situation tried to sandbag YHC with a fireball shot the previous evening. YHC was feeling said shot right about this point.
After completing the Relay we did some quick mid-morning mary for active recovery.
- LBCs x20
- Slow Flutter x20
The Spurrier
In honor of our war daddy today we did a 50 step crab walk. Spurrier hates crab walks and recently turned 50. Perfect Fit.
Burpee Builder
Next we jogged up the street a little and did a burpee builder. Starting with one burpee at the first light we jogged to each light and doubled our burpees. YHC was nice and didnt make the guys do the 16 round. Burpees x1 x2 x4 x8 x4 x2 x1
We finished up with a round of Plank-o-rama.
The Steps
Next we jogged over to the steps and partnered up. Partner one wheelbarrowed the steps, the pair jogged the loop with the community center steps and partner two wheelbarrowed on lap 2. The intention was to do 6 laps total but the steps were pretty slick so we punted and headed for the picnic shelter. We found some fresh ice along the way. Everyone heard the disclaimer right?
Picnic Shelter
Left-Right Stepups- Pole Dancers for 4 min
- Merkins x20
- Diamond Merkins x10
- Dips x20
- Dry Docks x15
- Diamond Merkins x15
- Reverse LBCs x20
- Pulse Ups x10
- American Hammer x40
COT
- Tclaps to all the guys for showing up this morning
- Krispy Kreme run Feb 14th
- Mud run is April 11th (we are starting to assemble teams so let YHC know if you want to be on one of our teams). Don’t sign up on the website, wait for the F3 signup to come out.
- Crick Anniversary is February 4th.
- Kickstarter Mondays at Leesville Community Park 0600-0645 (Great FNG, old FNG, or Ruck workout).
That is all.
