Smoked

Smoked

19 of Area 51’s finest ignored Market Timer and YHC’s tweets last night regarding the impending mayhem and the need for smoke boots, and started their week off right with a nice helping of suck thanks to Foxhole.

The Thang:

Rack KBs and mosey down to the soccer fields for a little warm-up
SSH x15
10 Push Presses (5 R/L)
10 Goblet Squats
Mosey to end-line of soccer fields and drop KBs – run to end-line and back (aprox 200 yards) at 75%
Enough warm-up – time to get to work.

100 yard AYG, 5 burpees, 5 goblet squats, 5 swings, plank
200 yard AYG, 10 burpees, 10 goblet squats, 10 swings, plank
300 yard AYG, 15 burpees, 15 goblet squats, 15 swings, plank
(called a quick audible, and removed the goblets squats – but not all heard this so there was some extra credit out there this morning)
400 yard AYG, 20 burpees, 20 swings, plank,
400 yard AYG, 20 burpees, 20 swings, plank,
300 yard AYG, 15 burpees, 15, swings, plank
200 yard AYG, 10 burpees, 10 swings, plank
100 yard AYG, 5 burpees, 5 swings

Enough time for Mary
LBCs x 50 in cadence
1 min elbow plank
Flutters x 25 in cadence
1 min elbow plank
Dollies x 50 in cadence

COT
Moleskin –

Great work out there this morning guys. This workout sucked – no other way to describe it. I owe it completely to Combine Q – Ben Franklin – this was a slightly modified version of one of his mastermind workouts. #copyrightinfringement. It was brutal and I am completely smoked.

Any callouts or LarryBirds, put them in the comments. YHC was deep in the pain cave, suffering from O2 deprivation most of the morning and only able to see Bratwurst and Mic Check who were killing it all morning. Thanks for the motivation. #IronSharpensIron. And thanks Bratwurst for the running form feedback #TipsyQ #StraightlineChallenged.

It is always humbling and an honor to lead this great group of men. Thank you again for the opportunity. One correction – officially it wasn’t an Egyptian pyramid, but rather an Aztec pyramid. YHC will be sure to make that clearer next time.

Thank you Tiger Rag for the great send off –for keeping us ground and pointed in the right direction.

Announcements –

F3 Foundation – Mentoring – check the post on the main site and sign up. It is brothers mentoring brothers. Iron Sharpens Iron – if you have any questions, email YHC – bdbriggs@gmail.com

Tutoring – Area51 – looking to get a core group of 8 to 10 guys to help support this. If interested reach out to YHC. bdbriggs@gmail.com

Run coming up on March 22nd raising money and awareness for brain tumor research – Abacus and Chelms aka Tater Tot are looking for Pax to join their team or assist in raising donations. Look for information on the home page or reach out to either of them for more information.

Mudrun will be here before you know it – April 12th.

BRR signups – we are still in need of Area 51 Pax to sign-up to complete a final team. – Contact Baracus if interested.

Convergence HH this Wednesday at Taco Mac – 6pm.

F3 – GoRuck Custom Challenge this Friday – Go out to the welcome party to support your brothers – if you have more information about time or location, sound off in the comments.