SUMMARY
8 men aimed to exfoliate their pores using mother nature’s humidity, and not a Loreal cucumber mask at Commitment today. Boyz it was HOTTT!!! 4 men (Posse, Doc, Hollywood, and YHC) took a 2.5 miles tour of the AO in prerun, attempting to draw an A-Wing Rebellion Ship to show up on Strava, well thats what it looked like. Scrap the weinke, it’s too hot to PR the 1-mile on a time trial out of the gates! YHC audibled to a total body workout, plus some SPEED over miles AYG on the track. Only 2.1 miles covered, but don’t discount it as easy for the mileage. As they sometimes say about other things: “It’s not the size of the boat, it’s the motion in the ocean.” or more appropriately, “Never judge a workout by it’s Strava Miles”. Having too much fun here… YHC needs to run off to F3 Dads Camp now that soccer is over, so will try to make this quick!
THE THANG
2 minutes late to start. Doh! An even 8 PAX for the workout today, so 4 track batons were handed out to 4 dudes who partnered up by size/speed. Mosey from launch to the grassy field adjacent to the track just to mess up someone’s new shoes (can’t remember who). YHC calls some SSH / IW in a half-hearted attempt to get loose (since 4 of us already did ~3mi prerun and were warm #selfish). Mosey over to the concrete pad for what is YHC’s patented 31 consecutive merkin salute in (Q-called UP – DOWN cadence): 5 regular / 5 wide / 5 diamond / 5 right had offset / 5 left hand offset / 3 right leg high / 3 left leg high. Chesticles worked for the day. Mosey to under the bleachers to work on some grip strength hanging on the slanted beams, lift your left up to work on some abs as well.
Mosey over to the track, for some 2X200 meter relays. Partner 1 sprint AYG 200m around the track to partner 2, hands off baton to Partner 2 who sprints AYG to the finish line. We did this 4X in the sweltering heat, with 50 LBC in the middle of each sprint.
Next we went to the bleachers for alternating sets of Dragon Flags and alternating single-leg squats. If any of you have not done a dragon flag before, check out my main man Bruce Lee and the proper-form: https://www.youtube.com/watch?v=_mf_TLDVwIs Yeah, we weren’t really doing THOSE.
Head to the concrete bleachers across the track to the stairs. Set 1: Partner carry up the stairs, flapjack. Set 2: Partner wheelbarrow up stairs, flapjack Set 3: Climb the stairs, with 1 low deep squat on each step, all the way to the top. At the top, we did 3 set of 10 (left and right) hip-slappers on the wall, and amazingly no-one broker their neck or teeth or both.
Mosey back over to underneath the bleachers for some more hanging from the beams underneath, only to find out that all of our grip strength was pretty much gone. Mosey back to the short wall by the concrete pad for some dips with leg raised for added difficulty. Mosey back to launch, with a few min left, do the 31 consecutive merkin salute in Q-called UP – DOWN cadence one more time…. 7:30 and FINITO!
NAKED MOLESKINE
Great group of guys this morning… YHC always states Commitment AO is 2nd or 3rd best in all of F3 Nation workouts YHC has attended (which is a lot of different ones! #SOBA51MetroUCFortMECANashville). Apologies, something special about the Muthaship, and it’s 12 story parking deck dizzyback. But back on topic…. YHC plans on making more appearances at Commitment now that the reigns to Stonehenge are being handed off by YHC as co-site-Q, in the coming weeks. Few musings:
***Thanks again for the workout clothes donation to the Charlotte Rescue Mission. YHC had the honor of delivering the F3 Nation Mudguard jerseys to them (21 total) and the guys were so elated to have them! Plus they will come in handy, three of the guys were wearing long pants to the workout, and one was wearing jeans since he did not own workout gear.***
ANNOUNCEMENTS
TOLKIEN’S TWO CENTS
I love my UC brothers… talk about a welcoming group. You all are supportive of other regions and travel to A51 / SOB, treat all PAX with kindness and support whether they are at the top of the fitness ladder or just starting the journey to get in better shape. You all challenge each other positively, and call themselves to be men of action, not just speech, as evidenced by their work with Debbie’s House. You all actually inspired me to step up and lead the children’s chair pushing charity, and look outwardly, rather than running races purely for for self-edification. It’s no wonder Snowflake drives past 26 F3 workouts, 45 grocery stores, and 4 Waffle Houses on Saturday to get to Commitment! You guys, UnionCo is what F3 is all about, and it’s inspiring. Keep up the good work men and SYITG next time.
“They may take our lives, but they’ll never take our F3DOM!” ~ JRR Tolkien
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