November 5th, 2020 By FlipPhone

50 men came to the Ridge this morning to welcome back Grayson, now @Hammerhead, to the gloom.  It was a huge show of support and we’re all grateful for what F3 is, beyond just a workout.

On July 31st Grayson was run over by a police car on a pre-run.  He was stuck under the car for about 20 minutes before the fireman could remove him and get him to the hospital.  He suffered a punctured lung, 3 broken ribs, broken collar bone, significant burns, a broken foot and other minor injuries.  He was in the hospital for 42 days and had 3 surgeries to repair the burns.  Shark cartilage was used to help the skin grafts from the burns.  Through a lot of hard work and months of rehab he got the all-clear from the doctors to start working out with us again.

@Hammerhead was back in action this morning with a huge smile, running around like it never happened.  Welcome back brother!

The workout went like this.

Warm Up

SSH x 20, IST x 20, Wind Mill x 15, Mountain Climber x 20, Merican x 10

The Thang

Split into 3 groups, lead by YHC, @SoloCup, and @Wexler

Parking lot by the Wall

Bear Crawl Suicides

Bear crawl to line, do 10 mericans, run back – 3 lines worth

At the Wall, Partner exercises

Combined count 150 donkey kicks

One partner does donkey kicks, other partner runs across field and back

People’s chair while one partner runs across the field and back – both partners run twice

Portico

With same partner, 150 combined dips while one partner runs the bus lane

150 combined mericans while other partner runs

200 combined plank jacks (we skipped these in YHCs group for time) while other partner runs

Hill

8s ladder

7 burpees at the bottom, quadraphelia up the hill, 1 squat at the top

Decrease burpees, increase squats until the counts are reversed

Burpee broad jump from one island to the next

100 SSH

Lunge walk to next island

100 SSH

Moleskin

Welcome back Grayson!  Glad you’re back.  See you in the gloom again soon!

Thanks for all the support from all the AOs that visited.  Mint Hill, Afton, Dawg House, Highlands, probably others as well.  Really appreciate the support.

 

Afton, Harrisburg, Highlands, Mint Hill, The Dawg House

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