June 18th, 2018 By Talladega

8 men showed for the best workout of the week so far.  Nice temps but sucky humidity = major sweat fest.  5:30 rang, disclaimer given, time to mosey.

 

At the top of the hill at 29 & Morehead for warmups

• SSH x24 IC
• LBACs forward and back
• Back slappers
• Low-slow squats x24 IC

 

Mosey to bottom of hill for clock merkins (not really sure what to call this- if there is an F3 name already, so be it- but YHC is going with clock merkins) and WWIIs

• start in plank position at 12 o’clock; feet are the center of the clock; Q calls out to rotate over to 1 o’clock, down for 1 merkin, rotate over to 2 o’clock, down for 1 merkin; repeat the process at each hour until you get back to 12 o’clock
• WWIIs x12 OYO
• clock merkins w/ 2 merkins at each hour
• WWIIs x12 OYO
• clock merkins w/ 3 merkins at each hour
• WWIIs x12 OYO
• plank up (YHC thought I’d at least act like we were going to continue the ladder but as Flipphone said, another round was going to put ‘modify as necessary’ into full effect)

 

Mosey to the hill that leads up to the entry gate with hand rails

• quadraphilia up the hill to the hand rails
• palms-down grip on the rails for pull ups, x12
• LBCs x12
• palms-up grip on the rails for pull ups, x12
• LBCs x12
• run down the hill, quadraphilia back up to the top
• Repeat the palms-down/LBC/palms-up/LBC sequence
• run down the hill, quadraphilia back to the top
• Just for fun, YHC suggested we try pull ups with our feet/legs around the rail so that our entire bodies were hanging off the rail; 12 pull ups OYO

 

Mosey to the parking lot

• Run to first line, back to start, 1 jump squat
• Run to second line, back to start, 2 jump squats
• Repeat until ran all the lines (5 or 6 total)
• Lunge walk to first line, reverse lunge walk back to start
• Repeat for total of 3 sets

 

Mosey to the raised circle at the main entrance

• Step ups x12 each leg
• RBCs x12
• Dips x12
• Repeat for total of 3 sets

 

Mosey back toward cars for Mary but stop at light pole and bear crawl about half way to next pole, then switch to crab walk to finish

 

Mosey back to cars for Mary

• Plank jack x12 IC
• Dying cockroach x12 IC
• Crunchy frog x12 IC
• Mason twist x12 IC
• Runner’s stretch w/ Flipphone
• Superman x12 IC
• Mountain climbers x12 IC
• Clueless/Habs Abs to finish out the time to 6:15

 

Recover Recover

 

Announcements/Prayers/Praises

• F3 Dads this Saturday at Odell Primary School, contact Heatstroke for more details
• HDHH this Wednesday at Cabarrus Brewery, contact Exit 54 for more details
• Adopt a Park work day Tuesday at Harrisburg Park, contact Wexler for more details
• Q School June 30th at Harrisburg Park, contact SS Minnow for more details
• Traveling mercies for Flipphone’s family heading to Kentucky, Heatstroke and crew heading to PA for a mission trip, Talladega’s family heading to beach

 

COT/Pray it out

 

Moleskin

• Great push by all this morning as evidenced by all the sweat angels at Mary.  As we stood around for counting/names/announcements the sweat was literally running off.
• No real reason to pick the number 12 for today’s exercises other than YHC was trying to do something I could remember for the backblast.  Plus, 12 is 2 more than 10 so that made me feel like I was really pushing it for the rep counts.
• Even though we celebrated Father’s Day yesterday, we can still be the dad’s/g-dad’s that our families need every day.  Even when it gets tough and the easy thing to do would be quit, don’t give up.  Push forward just like you guys did this morning.  Quitting is easy but staying in the game that is more than worth it takes true commitment.

 

Harrisburg, The Dawg House, White Lightning

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