Shovel flag planted firmly by Radar and waving in the rainy wind. Semi-Gloss, Radar, and Stagecoach hit the pavement for a 3.2 mile pre-run. Cane gave a quick disclaimer and we did a few laps around McGruber’s car as he pulled right at the launch time. He got out and joined us. Off we went.
Thang:
Cane Q
Lap around track, stop halfway and 10 burpees OYO
COP (IC)
SSH x 30
Merkins x 15
IW x 20
Low Slow Squats x 20
Wide Merkins x 10
10 burpees OYO
Rock Pile – grab lifting rock and circle up
Civilian Count
Squats x 15
Row x 15
Curl x 15
Overhead Press x 15
Skull Crusher x 15
Repeato
Deposit rocks
Sprints with Planks
Partner up (size doesn’t matter)
Partner 1 sprints down and back (75% effort)
Partner 2 elbow plank (tight form)
Switch and repeat until everyone has run 5 times
Repeat the lap around the track with a halfway burpee stop.
Mermaid Q
Mosey to front of school to benches
Bench Set
Jump up x15
Dip x15
Derkin x15
Repeato
Plank o rama
Mosey to back of the school
Group lap around track. Alternate between bear crawl, lunge walk, broad jump, mosey all the way around.
Mary: (IC) Heels to Heaven x20/Flutter x20/Bicycle x20/Protractor
Mosey to side of school for People’s Chair. 2×90 seconds with arms out/arms raises
Merkin set: 10x each civilian cadence. Regular/Offset left/Offset right
Jack Webb
1 merkin: 4 shoulder presses. Go from 2-10 and 8 to 40 (2-4-6-8-10)
Lap around track at 6:30 mile pace (set by Radar for about 2/3 of lap until he tired of setting the pace)
Mary (IC): Heels to Heaven/Flutter/Bicycle/LBC/Protractor/Heels to Heaven
Plank-o-rama
Moleskin
Good crew out there for what YHC considers the perfect conditions for an F3 workout. Light rain and mild temperature with a break in the humidity. Radar provided pre-workout refreshments out of the back of his truck. He even had cups for everyone. Strong Q from Cane. Nice work and a pleasure to split the workout. Mumblechatter was constant from Radar who repeatedly told YHC that he had done an independent Murph yesterday at the Y and that our workout was hitting all the wrong spots for him. Solid work by all pax today. Semi-Gloss continued his shirtless streak. He also took us out in BOM. Thanks for both. Day Zero always a good way to start the weekend.
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