October 25th, 2018 By SoloCup

13 Men arrived for YHC’s triumphant return to The Gloom. YHC, inspired by the awesome lead by @Dredd at Monday’s #Whitelighting, decided to focus a little more on the fundamentals. Here’s how it went down:

Warm Up

Mosey over to the Suicide Lot

Circle up, Disclaimer Stated

• We are a peer-led, zero-cost non-profit workout group.
• We are not professionals and do not claim to be.
• Perform each exercise safely and modify as needed.
• By participating in an F3 workout, you assume all the risks associated with doing so.

(x = In cadence)

• Side Straddle Hops (SSH) x 15
• Imperial Storm Troopers x 15
• Mountain Climbers x 15
• Merkins x 10

The Thang

Mosey to the Picnic Tables behind the School

• Step ups x 10
• SSH x 20
• Mountain Climbers x 20
• SSH x 20
• Dips x 20
• SSH x 20
• Step ups x 10
• SSH x 20

Mosey over to the Loading Dock

• 7 Burpees, Lunge to the Stairs, High Skip to the Start

Repeato Decrease by 1 Burpee to 1

Mosey to center of the Student Drop off

10 Minutes

• Merkins x 10

Repeato each minute up to 10 min

Mosey back to Cars

Mary

Circle Up

• Little Baby Crunches (LBC) x 15
• Squirm x 15
• Crunchy Frogs x 15

Moleskin

1. Santa Scramble 5k is a SFN event.  Preblast here
2. Q Source Grinders are the 2nd and 4th Saturdays of each month  0800(ish) at Rocky River Coffee.
3. Tons of #NoQuit out there today.  Thanks for your hard work
4. @BanjoBoy continues to disappoint and is a constant source of embarrassment. On a brighter note, Congratulations on being accepted into the Foster Parent Program
5. Anybody got a good Chiropractor for @Uecker? Guys got more ailments than my Ol’Man. #KeepKillingIt #ThanksForTheWine
6. Need to schedule a tech tutorial with @SSMinnow ASAP for my $20 Timex
7. #Tclaps to the Runners and Ruckers

Keep Pushing

 

Harrisburg, The Ridge

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