As YHC rolled into the South Park parking lot (in awe of the on schedule “Splash Zone”) I had a feeling that this morning was going to be a tough one. I was Q-ing one of two workouts on my anniversary week of F3. Tardy lived up to his name and was a little late for the 2 mile extra credit on the track but we got it in before the beat down began. YHC spent some time on the Interwebs last night reading back blasts searching for the perfect Tuesday workout – I found it – Ten rounds with Tyson
The Warmup
- 2 mile extra credit
- Run the track and circle up
- SSH X 20
- Good Mornings x 10 (slow)
- Fazio Arm Circles 10F and 10R
- that’s all we had time for – lets get at it
The Thang: This morning we will do Ten Rounds with Tyson (aka the Agoge 500) (aka Kenny’s 500) for Kenny’s grave
All work was done on the track around the park – length = 0.2 miles. Set up 5 stations around the track with cones – start and end station is by the bathrooms. At each of the 5 stations around the track we will do 10 of each exercise for a total of 50 of each per lap for 10 laps (a grand total of 500 reps.) After about lap 2 – i knew this would suck and we may run out of time! The exercises were
- Lap 1: Standard Merkins x 50 (total per lap)
- Lap 2: Prisoner Squats x 50
- Lap 3: Wide Grip Merkins x 50
- Lap 4: LBCs x 50
- Lap 5: Diamond Merkins x 50
- Lap 6: Star Jumps x 50
- Lap 7: WWII Situps x 50
- Lap 8: Freddy Mercury x 50
Lap 9: American Hammers(this was omitted due to time constraints)- Lap 10: Burpees x 25 (audible called by Q
Mary: Are you kidding me? we’re out of time.
Announcements: YHC is Q-ing my 1 year anniversary this Friday at Womble – please post if you can! Tardy will celebrate his 1 year the following Friday
Prayers: For Howard (surgery), Yosef’s family and Tardy – travelling
YHC took us out in prayer
Naked Moleskin: It is always an honor to lead you men. Especially this week which marks my 1 year anniversary. Thanks for the incredible effort this morning – especially by Blue Hen and Mobey – you guys were killin it on every lap. Thanks for the 52 weeks of support and fellowship in year 1 of my F3 journey. See you all in the gloom tomorrow – I can’t get enough.
Iron Sharpens Iron
Aye
