September 26th, 2018 By Talladega

It seems that some within the PAX don’t really like to run so YHC tried to accommodate with a beat down that did not include running.  Tried but didn’t totally succeed.

 

530a, disclaimer given, off we went into the gloom

 

Simple mosey through the parking lot, circle up for warm-ups

• SSH IC x30
• IST IC x15
• Windmills IC x10
• Cotton Pickers IC x10
• LBAC forward and backward, throw in some back slappers too

 

Time for clock work = Hands of Time Merkins

• Plank up, move to 1 o’clock , 1 Merkin
• Move to 2 o’clock, 2 Merkins
• Move to 3 o’clock, 3 Merkins
• Continue the sequence on to 12 o’clock BUT on this day, the grunts overwhelmed the merkin rep callouts so YHC called an audible and stopped at 10 o’clock.  I did not hear any complaints about feeling cheated by not making it to 12 o’clock.

 

Mosey to the tennis courts

• Partner up, P1 does 10 pullups, P2 does squats until P1 is done (or assists P1 if necessary)
• Swap
• Repeat for total of 2 sets
• P1 does 10 knee ups, P2 does squats
• Swap
• Repeat for total of 2 sets

 

Mosey to the ball field bleachers

• Partner up, P1 does 10 Man Up Toe Taps each leg, P2 does step ups until P1 is done
• Swap
• Repeat for total of 2 sets

Man Up Toe Taps = stand at back of bleachers, push up vertically to top of bleacher, touch foot on top of bleacher, back down to the ground; repeat for other leg; 1 rep

 

Mosey to the parking lot for modified version of B-L-I-M-P

• Start at curb, go to Line 1- 1 Burpee
• Proceed to Line 2- 1 Burpee + 2 Lunges each leg
• Proceed to Line 3- 1 Burpee + 2 Lunges + 3 IST
• Proceed to Line 4- 1 Burpee + 2 Lunges + 3 IST + 4 Mountain Climbers
• Proceed to Line 5- 1 Burpee + 2 Lunges + 3 IST + 4 Mountain Climbers + 5 Plank Jacks
• Sprint/Mosey/Limp back to the starting curb- squat til the PAX finishes
• Repeat with a 2x multiplier (2 Burpees, 4 Lunges, etc)
• Repeat with a 3x multiplier (3 Burpees, 6 Lunges, etc)

Somewhere in this routine YHC heard Uecker say he’d rather run than do this.  I’ll take that as a compliment that the routine sucked and running would be easier.

 

Mosey to Mary

• 6in leg lifts til all PAX in position
• RBCs x10 IC
• Buck- LBCs x10 IC
• Torch- Low Flutter x10 IC
• Uecker- Monkey Humpers x10 IC
• Berlin- SSH x15 IC

 

Recover Recover

 

Announcements/Prayers

• Tugboat Willie- collection of flood relief items at Cabarrus Brewery
• Uecker- teacher at Pitts Elementary with cancer
• Talladega- See You At The Pole is today, prayers for students, teachers, admins

 

Lock arms, pray it out, AMEN!

 

Moleskin

Great to see a hard-working bunch of guys out for a nice-weather morning.  As always, the workout pits you against you.  Perfect example of why F3 counts- Berlin showing his no-quit attitude while several of the PAX who had already finished came back to employ the power of encouragement.  No man is left behind, no man has to go it alone.  The challenge is to carry this same attitude through the rest of the day.  Look for that man who needs a word of encouragement, someone to walk alongside him through the struggles.  Tugboat Willie was out hoping along, bad hamstring and all.  Habs and CPap were quiet as always but powering through the exercises.  Rerun was out front pounding away with Buck not far behind- think he’s starting to like this F3 stuff.  Uecker and Torch were chatty as usual.  Never a shortage of conversation there.  Hurry back Dr. Seuss, Sausage will be looking for you (and good push/finish today Sausage).  Props to all for the efforts!

The Dawg House

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