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
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