‘Merica – Stars and Stripes…and Sprints

‘Merica – Stars and Stripes…and Sprints

16 pax gathered at DMZ to test their fitness, patriotism, and counting skills. The mumble chatter began the night before on Twitter when Lorax (who shares a last name with YHC) asked if the workout was a “Bring Your Own Bandana.” No doubt a reference to YHC’s signature F3 look. What he didn’t know is that red bandana, adorned with kites, is from YHC’s company – a nonprofit that helps troubled youth. Leave it to Lorax to take a cheap shot at kids who can’t read good. What’s this country coming to?!? Fast forward to the next morning….YHC — adorned with all the USA garb he could dig out of the closet, including a $5 trucker hat (sub the Bandana) he bought at a Georgia rest stop that simply reads “Merica” —  gave the disclaimer and the red,white and blue celebration began.

The Thang:

Circle Up
– Imperial Walker 13x
– Windmill 13x
– Mountain Climbers 13x (hold plank for 13 seconds)
– Peter Parker 10x (YHC was already struggling to count beyond 10…and hold plank for 13 seconds)
– Parker Peter 13x (hold plank for 13 seconds)
– Recover

Mosey to Carmel Middle for some track work
As YHC gives the instructions his voice cracks (from already sucking wind). Semi-Gloss grabs the low hanging fruit of humor with a puberty joke. YHC’s jokes back because Semi has a heart of gold and biceps of steel – so just keep that guy happy.

Divide up into groups of 3 and organize at 2 exercise stations exactly 200M apart on track. YHC makes one group of 4 and gets to have Hops (who originally brought YHC out) as a pacing partner. #F3Homecoming

– Partner 1 – performs exercise in place until relieved by Partner 3
– Partner 2 – runs 200M to meet Partner 3, then performs exercise in place
– Partner 3 – performs exercise in place, waits for Partner 2, then runs 200M to meet Partner 1
Rinse and Repeat until all pax complete 1 mile. YHC realizes this was challenging in theory, painful in actuality.

Merkin & Squat Stations for 800M
Dry Dock & Lunge Stations for 800M

– Perform some Mary for active recovery. Honoring the 50 stars on the flag:
50 Flutters – civilian count
50 American Hammers – civilian count

Mosey back to launch point.
Before departing YHC gives the instruction to plank up and wait for the 6, which he acknowledges will most likely be himself. YHC arrives (only 10 yds in front of the 6 #nailedit) to find Aqua Fresh leading the pax in some Mary. YHC doesn’t know exactly what, but it looks exhausting.

– 2 rounds of People’s Air Presses 50x
YHC asks for any former veterans to call the last exercise. There are none in the group so Site Q Aqua Fresh leads us in the final exercise:
– Elbow plank with toe tap leg lifts 13x

COT

Great take out by Uncle Phil

Moleskin:

YHC cannot take full credit for the patriotic homage he laid out as he creatively borrowed the “13” from Mighty Mite’s Da Vinci workout only 2 days prior. Regardless, the day was filled with 50’s and 13’s, paying tribute to the Stars and Stripes that we’ll celebrate come July 4th. Thanks to Revlon for breaking his no-Monday post rule. Lorax looks strong and is always setting the pace and challenges YHC to just simply run faster. Nothing like having a distant relative to push you beyond your limits #CousinRivalry. YHC’s neighbor, Hammer, is also a beast and watching him makes YHC realize that there’s always someone better than you….like everyone. Kirk and Uncle Phil at the front as well, per the usual. Props to Bugeater for being an encourager throughout the workout and to Hops for always having something interesting to discuss while YHC sucks wind. Thanks to Aqua Fresh for volun-telling me to Q. It’s always worth it. Happy 4th of July to all. #Merica

Announcements:

– Lewinsky and M welcomed Baby Charlotte on June 27th. She’s a cutie and her birthday has a special significance for the Clinton family. #GodIsGood.
– Convergence at Independence Park at 6:30a at July 4th. Other AO’s in play for holiday. Check with Mr. Bo & Slaughter – or Twitter or Slack. Race following w/ start point at Toast Dilworth. Speed for Need 1 year Anniversary.
– Sibling Rivalry meets on Tuesday. All running workout at Randolph Middle School, 5:30a launch.