September 6th, 2019 By Talladega

Simply put, YHC lacks creativity- the title is just one example.  So due to my lack of creativity, I decided to borrow some exercises I’d seen before and improvise the rest.  Nothing new here, just another chance to sweat and grow stronger, as long as the PAX wanted to follow along.

So 5:30 on the watch, disclaimer given, and most important statement being ‘each suggestion is just a suggestion, modify as necessary’.  I say suggestion because really that is all F3 is to me- a suggestion to show up, to exercise, to do the full exercise and all the reps, to push yourself to the limit vs. quit early.  No one monitors your effort except you.

Mosey to the lighted area of the parking lot so Buck would be sure to find us since he came in on two wheels at 5:30.  There was a suggestion that we run as far away as possible so he’d have to find us but I felt gracious.

Warmup with

• forward/backward arm circles w/ Michael Phelps
• some type of merkin where you bend over from a standing position, walk your hands out, do the merkin, walk yourself back in, then stand up
• Cotton Pickers

The Motivator (thanks Escalade)

• 9 full SSH
• 9 SSH with arms raised just to horizontal (not overhead)
• 9 SSH with leg spread only (no arm raising)
• 9 SSH with just jumping up and down (no leg spread, no arm raising)
• Repeat all 4 motions counting down from 8 for each (32)
• Repeat all 4 motions counting down from 7 for each (28)
• Follow the pattern for rounds of 6, 5, 4, 3, 2, 1

Not many compliments about how awesome this was (actually I heard 0) when we finished, plus several PAX seemed to have to stop to shake their legs out from all the jumping.  Yeah, it sucks, that’s why we do it!

Mosey over to the covered entrance to the school where the built-in-wall brick benches are.  Let this area be known as the Half Pipe for this exercise sequence.  Split into two groups (6 and 6) due to space.

Group 1:

• Start on one side, bear crawl to other side, 10 incline merkins
• Crawl bear back to start, 9 derkins
• Bear crawl to other side, 8 incline merkins
• Crawl bear back to start, 7 derkins
• Repeat the pattern until finished w/ 1 derkin

Group 2:

• 20 squats
• 20 LBC
• Repeat until Group 1 is done

Switch exercise stations and repeat

Mosey to the brick wall near the gym door

• People’s chair for 10 count
• 10 donkey kicks OYO
• People’s chair for 10 count
• 15 donkey kicks OYO
• People’s chair for 10 count
• 20 donkey kicks OYO
• People’s chair for 10 count
• 15 donkey kicks OYO
• People’s chair for 10 count
• 10 donkey kicks OYO

Mosey to the tennis courts

• 5 pull-ups, 3 rounds
• 5 knee-ups, 3 rounds

Mosey to the parking lot.  Starting at the lower curb

• run to first line, 1 burpee, back to start
• run to second line, 2 burpees, back to start
• run to third line, 3 burpees, back to start
• run to fourth line, 4 burpees, back to start
• run to fifth line, 5 burpees, back to start

Mosey to where we started

• 1 lunge each leg, 2 air presses
• 2 lunges each leg, 4 air presses
• Repeat the pattern until 10 lunges each leg, 20 air presses

Quick Mary of Abs with Habs only

 

Recover Recover

Prayers/Praises

• BRR runners
• HTL / L GoRuck participants
• Hurricane victims
• Bullseye w/ back issues, Submarine continued recovery
• Miracle League Signups, thanks for mentioning/signing up Ticonderoga.  https://f3-meca.com/2019/08/04/pre-blast-f3-meca-serves-at-miracle-league-baseball/

Lock it up, pray it out, peace out homeys!

 

Moleskin

Not really sure why there wasn’t much chatter today.  Seemed like every time it started, it quickly dissipated into murmuring and then silence.  Must have been all the counting going on as I’m sure we didn’t want to miss any reps.  YHC did hear shouts of joy (not really) during the Motivator, the Half Pipe crawl, the donkey kick sequence, and the lead up to pull-ups.  I’m so glad I was able to deliver this morning as I’ll take complaining and murmuring as a form of appreciation.  Seriously, 12 guys showed up to get better and that doesn’t happen by standing around.  Might as well stay home and catch that last hour of sleep.  I’d be a sorry Q if I didn’t give you your money’s worth.  No push, no sweat, no pain, no growth.  Glad you guys joined me today, you make me want to get better.  Iron Sharpens Iron!!

The Dawg House

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