30 PAX showed up on YHC’s 1 year anniversary with F3.
Warmup:
20 X SSH, 10 x air squats, 10 x windmill, 15 x Imperial Walkers, 15 x mtn climbers, 10 x merkins, 10 x slow merkins, 10 Burpees OYO
The Thang:
Head down to the bottom of Laurel Hill. Split into a faster group and a slower group. Indian run up the hill. Stop 1/3 of the way for 15 merkins. Continue Indian run and at 2/3 of the climb, stop for 15 dips. Indian run to the top and do 15 burpees. Faster group then headed back to join the slower group and finished with them and repeated the 15 burpees.
Head to church parking lot for not one but two one-way ladders:
Hand release merkins from 1 to 10 – amazing how brutal these are
Merkin burpee ladder: 1 single merkin burpee, 2 double merkin burpees, 3 triple merkin burpees, 4 quadruple merkin burpees and 5 quintuple merkin burpees
Mary:
15 x little baby flutter kick crunches
30 second max WWII, 15 seconds of legs at 45 degree, 15 seconds arms up – legs still up, 15 seconds head and arms up – legs still up, 15 seconds arms up – legs still up, 15 seconds only legs up
COT:
YHC confirmed the impact F3 has made over the past year. Fitness was the original motivator but fellowship is what keeps me coming back and pushing harder and harder. Continually motivated by this group of guys who make me better every day in all that I do and for that I am extremely grateful
