Retro workout for one year anniversary
All All MECA BackblastsSeptember 2nd, 2016
16 men (Grinder joined us after Chix Foot) came out this morning to help YHC celebrate one year of F3 beat downs. We avoided the rain and enjoyed a cool breeze that kicked up every now and then. For this workout, I went to the archives and found my first beat down (led by Gordo) as a young FNG.
Disclaimer was given and we were off.
Warmorama
- SSH x 20
- CP x 15
- IST x 15
- MC x 15
- CDD x 15
The Thang
Mosey to cart garage at clubhouse
Break into 3 groups and rotate between 3 stations
- Station 1: 10 BTW at garage entrance wall
- Station 2: Run around island behind clubhouse and complete 10 hand release merkins
- Station 3: Run to entrance of clubhouse (Hill Spring Drive) and complete 30 LBCs.
- Repeato for a total of 3 sets
Establish 2 lines and slow Indian Run to driving range fence
Grab some fence
- Derkins on top rail x 10 IC
- LBCs x 15 IC
- Derkins on lower rail x 10 IC
- LBCs x 15 IC
- Sumo Squats x 30 IC (Doubled up as Q forgot them on first round)
Lunge walk from driving range to cart path at Linksland and North Green
- Crawl Bear (backwards bear crawl) half way up cart path
- Backwards Crab Walk remaining half or until beat
Mosey to clubhouse middle parking lot
Partner up
- Broken Wheel Barrel to first island (P1)
- Broken Wheel Barrel to second island (P2)
- Both partners return to start and do 30 merkins
- Repeato with other side broken
- P1 runs to end of parking lot and P2 starts burpees switch and repeato for a team total of 50
Mary
- RC x 20
- PX x 15 (each side)
- FM x 20
- LF x 14
- BC x 15
Moleskin
- Thanks all the PAX that came out today, it’s nice to see strong numbers again. It was an honor to lead the group on my one year anniversary of F3. YHC has had the pleasure of getting to know such a fine group from Skywalker, Rolling Stone, and Highlands AOs. Hats off to Glock for running 8 miles and then completing this morning’s beat down. Thanks to Glock also for deflecting all my excuses for over a year of trying to get me out to my first workout. I am glad I finally pulled the trigger (no pun intended).
- MECA Labor Day Convergence will be at White Lighting AO at 7am on 9/5/16
- I hope everyone has a safe and happy Labor Day weekend
5 Comments on “Retro workout for one year anniversary”
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Congrats on the 1 year mark, @Sparky! You are a cornerstone of this AO and are looked up to by many. We can count on seeing you at every workout and you’ve earned some serious respect as a result. Hats off to you brother!
***Skywalker shirts will be available for order next week*** #overdue #worththewait
@Sparky, nice Q, nice workout. I was just icing my Achilles but after this workout, I need a full body ice pack. I bet you notice a difference in doing that workout today from when you did it as a young FNG, eh?
@Slappy, good partnering with you, good job on broken wheelbarrows.
Grinder, thanks for the kind words. I’ve enjoyed getting to know this group over the past year. Let’s hope for many more beat downs in the gloom. Schnitzel, you’re correct I was hurting bad after that first workout. I was hurting bad after the 2nd and 3rd workouts for that matter, however, it does get a little easier over time (never easy though). I hope you all have a great weekend!
Wow @Sparky, that sucked and you Q’d it like a champ! We’ve all seen quite a transformation in you, TClaps to you for posting as much as you do.
Anyone who can kill the Beer Mile with Bud Heavy definitely has my Respect!!
Sugar, I had a great Q instructor. I’ll have to admit, I’ve not had a Bud Heavy since the beer mile. I did make out better than Genie who was rocking the Olde Mecklenburg. My respect goes to anyone with 7 plates on the wall at the Saucer!