365 days in F3

365 days in F3

Can’t believe it has been a year since YHC was EH’d by the SOG (Screech Owl Gang).  Much appreciation for all the PAX that have pushed and pulled YHC along.  Grabbing the Q today was easy to give back and take a trip down memory lane . . .

Pulling into the lot, dissappointed not to see Dirty Bird “Rise Up” as there needed to be some words exchanged.

Warmup

1 “year anniversary” lap

COP

Disclaimer – 1 year does not make a professional

SSH x 36

Burpees x 5

IW x 36

Burpees x 5

MC x 36

Burpees x 5

Flutter x 36

Burpees x 5

THE THANG

Now that PAX are starting to catch on, we continue with the 3-6-5 theme

Mosey down sidewalk

36 reps at the 5 cones for MADAP

Merkins

American Hammers

Dry Docks

Air Presses in Air Chair

Patriot Plank Jacks (on your FIVE fingertips)

Plank Work and then Rinse and Repeat

Some Mary and then head to “Transporter’s house” for some wall work

AP x 36

Mike Tyson x 5

Jabs x 36

PATRiOT Mike Tyson x 5

Partner up and get a lifting rock, err, running rock.  Goodfella thought I said “Frack rock” apparently.

CMIYC

P1 runs backwards with rock

P2 does 3 Burpees and catches P1 to flapjack

Mosey to front of school

Dips x 36

Decline Merkins x 5

Rinse and Repeat

Mosey to start for some Mary and COT

MOLESKINE

PAX are like the Patriots . . . wicked smaht.  They figured out the theme real quick.  Not a lot of idle chatter so hopefully that meant some work was being done.  Couple snide remarks about the Patriots but just jealousy.  Couple snide remarks about the lifting rocks but just jealousy of Goodfella’s boulder.

Announcements:

Debbie’s house project is happening Pres Day weekend.  Lots of opportunities to pitch in: Money, Time, Materials, Food, etc.  More info to come from Transporter, Shop Dawg, and Troylette.  Nice job leading this fellas.