YHC rolled into Williams Park like a Seahawk riding a strong Pacific breeze fresh off a Bronco dinner.  Sitting at halftime watching a Bronco beatdown, YHC realized today would be a numbers game…let’s see if the PAX can figure it out…22

The Thang

Warmup:  SSH x22, Mountain Climbers x22, Merkins x22, Fazio Arm Circles x11 + Reverse FAC x11  Jog to picnic tables

Derkins x11 + Irkins x11 + Double Step ups x11 (repeato); Find a spot on the wall – Peoples Chair x11 count down the line and back; Meander over to the park benches – The Dip x11 + Derkins x11 (repeato)

Recover on the jog around the track – halfway plank to wait + more Merkins; finish lap and head over to parking lot for 4 corners.

4 Corners: 4 cones placed around parking lot in a square (Repeat twice)

Cone 1 to Cone 2 – Paint the lines (down and back + 1 burpee at the top of each line – about 12-15 burpees in total)

Cone 2 to Cone 3 – Karaoke

Cone 3 to Cone 4 – Bear Crawl

Cone 4 to Cone 1 – Run and Plank Hold for rest of PAX

Suicide Drills: (repeat 4 times)

Sprint from Cone 1 to Cone 2, back to Cone 1, back to Cone 2 – 10 Merkins, back to Cone 1

On last run, 22 Merkins

Jog back to Running Track – AYG to fork in the trail and back.

Mary (Box and 1 formation – easy to do with 5 PAX posting):  Man in the middle does Lawnmowers w/30 lb barbells (11x each arm); PAX does Mary exercise until he’s finished.

– Hello Dollys, LBC’s, Reverse LBC’s, Windshield Wipers, Freddy Mercurys


Announcements/Prayer Requests:  Several runs coming up – KK Challenge, Go Ruck, etc.  Prayers for Dufregne; Orwells mom.

New name for this workout:  The Crucible – a place or occasion of severe test or trial; a place or situation in which different elements interact to produce something new – “The Crucible of the new F3 movement”.  My hope is that here at Williams Park, men would be tested and out of that, something new would form – bonds of friendship, encouragement, patience, courage, character – yes, here is a place where we will form something new, something within.

1 Timothy 4:8 – “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come” – NIV

Orwell closed us out in Prayer