Swift will stay with the speed this week. Good tune-up for the Joe Davis 5K/10K this coming Saturday.
The THANG:
THIRD-F – LEGACY starts this week at Einstein following Swift / Bagpipe at 0630 –
It’s the last day of 2016. With 5 minutes before ‘go time’, the parking lot at Sun Valley Middle School was filling up fast with F3 brothers from Weddington, Monroe, & Indian Trail. Two FNG’s were identified (that’s 20 burpees for Glass Joe), the group was given the disclaimer, and off we went around SVMS to the lower bus lot for COT
SSH X 25 IC
IW X 20 IC
Low Slow Squat X 20 IC
Merkin X 10 IC
Partner up and pick a lifting rock from one of the 2 rock piles
The Thang
P1 runs to the top of the hill and performs 3 burpees. P2 performs called exercise until P1 returns. Flap jack & continue until 197 reps of each exercise is reached
exercises:
Merkins
LBC
O/H Press with rock
Squats
Curls
Flutter Press
Tricep Extension
Calf Raise
Freddie Mercury
Upon completion of FM, the PAX had performed 2,016 reps.
Return rocks to piles & circle up for Mary
Dolly X 20 IC
Freddie Mercury X 20 IC
LBC X 17
The Moleskin
2016 brought many struggles and successes to YHC and I don’t know about you, but I’m glad it’s over. Many of my F3 brethren had their own ups & downs in 2016, but each persevered and is now stronger because of them. The 2016 reps today left little time for reflection on the past year, but take the time to look back and count your blessings. Leave the past in the past and attack 2017 – it’s going to be a great year. EH someone this year, and let’s make Outland great in 2017.
It is an honor to have the opportunity to lead a convergence workout, and hopefully you got your money’s worth.
Announcements
Joe Davis run next Saturday
Pray for Scott Hinson (not Stumphugger) and his son as his son undergoes surgery soon
Glass Joe is cycling off the Site Q rotation at Outland and is being replaced by Madison (& his tight pants)