YHC was a little bit late getting in his 1 year anniversary Q due to vacation and because I wanted to do it at the site of my first post so I had to wait for an open spot. I have had a love/hate relationship with the North Hills Park (and Sisyphus) site since that first day. The memory of the world spinning while trying my best not to puke as I approach the top of Sisyphus still haunts me to this today. It has been a long strange trip since that faithful post in July 2014 as I now find my self getting up when there is 4 on my alarm clock to “pre-run” or “pre-ruck” because evidently the normal 45 minutes of hell is not enough anymore. F3 has been a complete life changer and not just the 40 or so lost pounds but over lifestyle change that has come physically and personally. I want to thank all those who helped me survive those first grueling months and for all those that continue that support. It is truly my pleasure …..
PRE-RUCK
YHC, Deliverance and Azul. 5:15am meet at crest of Sisyphus for repeats down and back (3 times I believe – maybe 4)
THE THANG
Warm up at lower parking lot:
Good Morning x 10
Windmill x 15
Mountain Climbers x 15
Plank Jacks x 15
Mosey up to upper parking lot:
Burpees x 10
Squats x 20
Standard Merkins x 20
LBC x 20
Mosey back down to lower parking lot:
Burpees x 10
Squats x 20
Standard Merkins x 20
LBC x 20
(We dd this 2 more times for a total of 4 runs and 4 stops with 40 burpees, 80 squats, 80 standard merkins and 80 LBCs)
Back at the upper lot – Triple Mary
1 – WW2 Sit up
2 – Hammers
3 – LBC
we did this for 10 rounds increase x2 at each round until we reached:
10 – WW2 Sit Ups
20 – Hammers
30 – LBC
(that is 55 WW2s, 110 Hammers and 165 LBCs total)
Mosey over to shelter – grab a bench
Irkins x 15
Derkins x 10
Dips x 10
Irkins x 10
Derkins x 5
Dips x 5
MARY
10 Burpees OYO
6 inch leg hold around the circle (21 Pax)
Rainman took us out with grace as always ….
