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.
Lap around track, stop halfway and 10 burpees OYO
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
Squats x 15
Row x 15
Curl x 15
Overhead Press x 15
Skull Crusher x 15
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.
Mosey to front of school to benches
Jump up x15
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
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
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.
Check the weekly email and website. Mud Run F3 registration extended. Sign up men