Form School comes to Hydra

8 PAX decided to work on their form at a Champagne led form school at Hyrda this am and all passed with flying colors.

Disclaimer provided and off into the Gloom we went.

COP

IW x 15 in cadence
Slow squats x 15
Slow Merkins x 10

Tony Horton (get those shoulders warmed up for later.
20 small arm circles forward, 20 small arm circles backward
10 large arm circles forward, 10 large arm circles backward

The Thang

Mosey past playground to the concession stand area for super sets

Form school begins – all counts on YHC’s count (slow and good form)

First work set:
Jump ups x 10
Dips x 10
Derkins x 10
Rinse and repeat for a total of 4 rounds

Second work set:
15 Bulgarian split squats (raised rear leg) (R, L)
10 crucible merkins
10 close merkins
Rinse and repeat for a total of 3 rounds

Head back to play ground
5 pull-ups
5 toes to Bar
5 hand release burpees
Rinse and repeat for 5 minutes.

Head over to small field and line up along once sideline.
Belly start sprints x 4

6 MOM
Flutters x 25 in cadence
Leg Lifts x 10 in cadence (hurt more than you would think)
Elbow plank for time – 2.5 minutes

Finished.

NMM
YHC tweeted last night that Form School was coming to Hydra. To be honest, YHC Q’d almost this exact workout a few weeks back at Anvil. It was a good one so figured it was worth it to use it again at another AO. (Sorry Red Rocks for lack of creativity – you got to experience both workouts)

YHC likes these workouts because it shows you can get a solid beat-down without crazy numbers or running a ton. Sprints are not fun.

Great work by all out there today – not much mubblechatter which tells YHC that everyone was getting a good workout.
You can thank me later for the DOMS that YHC knows will be showing up this afternoon.

Thanks Puddin and Goodhands for the chance to lead this great group.
And thanks to the pax for following YHC around the gloom this am. Its an honor and privilege.

Shout out below if anything was missed.

Announcements:

F3 Dads Knights baseball game – May 14th –
http://f3nation.com/2016/03/08/f3-dads-a-night-with-the-knights/

F3 Dads Camp Aug 12 – 14 – It’s a great time – if you have 2.0s, it’s a must:
http://f3nation.com/2016/04/08/f3-dads-4th-annual-summer-camp/

F3 is in the process of Launching Dallas Tx, and also prepping to launch Roanoke. If you know anyone in these areas who needs F3 (we all do), please send their names to F3Dallas.com or to F3Roanoke.com

That’s all
Champagne Out.