Quick Disclaimer, more for YHC than anyone else due to lack of posting over last couple months.
Quick mosey to campus and up to the top level of the deck for some COP.
IW x 10 in cadence
Low Slow Squats x 10 in cadence
Slow Merkins x 10 in cadence
Mosey down the stairs
Strider work to get the legs properly warmed up
50 % sprint 50 yards down and back
But Kickers down – High knees back
Carioca facing right, down and back (had to look up how to spell that and evidently it is also called grapevine)
4 Corners (modified due to construction work – much apologies clover for not properly reconing the AO)
Round 1 – 5 diamond pushups, run down other end of field, 10 diamond pushups, back corner next to scoreboard – 15 diamond pushups, then back new the cop cars – 20 diamond pushups – back to start
Round 2 (slight modification) – run down to far end – 5 jump squats, scoreboard – 10 jump squats, back to cop cars – 15 jump squats, back to launch – 20 jump squats.
Mosey over to bottom of ramp
AYG to top of long ramp, followed by 5 jump squats jumping up as high as you can. Walk back to bottom to recover – Rinse and Repeat x 3
AYG to top of short ramp (half way up big ramp), followed by 5 jump squats jumping up as high as you can. Walk back to bottom to recover – Rinse and Repeat x 3
Mosey to brick circle
10 step-ups per leg
Rinse and repeat x 2
Mosey back to launch
Six Mins of Mary (actually more like 3)
Flutter x 25 in cadence
High Plank / Right Arm High / Left Arm High / Regular for total 90 seconds
Great turnout today. And the humidity did not disappoint. Cooler temps are great, but 98% humidity still makes it tough to breath.
This was YHC’s second post since the world went crazy and it was much needed to have such a great group of guys join YHC – YHC has missed the gloom more than realized.
Everyone was getting after it today. Found out that not only can Snuka run for days, but for an old guy he is pretty fast. Lorax is crazy fast and was making the hill sprints look too easy – YHC may be a weight vest for him next time.
YHC was impressed by how hard everyone was working on the hill sprints – no sand baggers today. They are sneaky hard and you may be feeling them later. You are welcome.
And thanks to the boys in blue who decided to provide extra incentive to the workout with the threat to arrest anyone who was last. Not sure if they knew someone or were just use to seeing the F3 crowd around campus. Nice to know they do appreciate what we do.
Welcome FNG Mayday – the workouts won’t get easier but you will get better. Keep coming out.
Thanks again men for allowing YHC to lead you around in the gloom this am. It is both an honor and privilege. Thanks Mermaid and Margo for asking and for your leadership.
Hops – thanks for the great takeout – saying things we are all thinking and need to hear.
Nothing to report – probably can start signing up for the Christmas Party soon or something.