October 19th, 2018 By Manwich

10 Pax including Stoners and Passporter came out to the chilly gloom to show some support for YHC’s VQ.  Today’s M3 included an 8 station, 500 rep timed challenge with plenty of props including the tires and some new sledge hammers, thus “hammer time”.  Everytime I hear hammer time I start singing that song in my head and imagine doing the “hammer” dance.

Disclaimer was read then we mosey’d in the HT lot mixing in some buttkickers, pwr skips, lunges w/ full twist, and lunging hammy extensions.  Circled up around the HT parking lot light for some warm-o-rama.

Warm-O-Rama COP:

• 10 SSH IC
• 10 WM IC
• 10 CP IC
• 10 Tempo Merkins IC
• 10 Mtn. Climber IC
• 5 Inchworms + Merkin OYO
• Mosey back to start

M1:  Crazy 8, 500 Rep Timed Challenge:

Pax split up into groups of two to start.  Each group starts at a different station and work individually clockwise until all stations have been dominated.  Record finish time on board.  Times are posted in image at the bottom.

Station 1:  One arm KB swings.  25 reps each arm.

Station 2:  Hand stand shoulder taps (2:1) 25 reps

Station 3:  Wall balls 25 reps

Station 4:  Peter Parker’s (1:1) 100 reps

Station 5:  Tire flips 10 reps, then tire ledge hops 25 reps, then tire flips 10 reps

Station 6:  Jump rope 200 reps

Station 7:  Sledge hammer tire slams 50 reps

Station 8:  Full burpees 5 reps

Mary:

Pax circled up around the sweet smelling sewer cap for some ab joy.

• 10 LBC’s IC
• 10 Heels to heaven IC
• 10 Freddy Mercury’s IC
• 10 Mason Twist IC

M2: Stretch-O-Rama

Pax stayed around the sewer cap because it just smelled so good.  Held each stretch for 20-30 sec.

• Butterfly stretch
• Sitting single leg hammy stretch
• Figure 4 stretch
• Lying on back hammy stretch
• Knees to chest
• Downward dog pose
• Cobra pose
• Tricep stretch
• Shoulder stretch

M3:  No merlot that I saw, but I sure did hear some heavy breathing this morning.

Moleskin:

• Very special thanks to all the pax for showing up for my VQ.  Look forward to doing this one again and looking forward to my next Q.
• Thanks to everyone for helping put away all the props after the workout and gathering up all the hand made station signs, such a huge help!  The truck box is awesome for storing everything!
• We all should strive each day to become a better version of ourselves.  Many people look for tricks or secrets that will make everything better right now.  But life doesn’t work that way.  It’s acheived through a series of small and consistent actions over time.  Strive to be 1% better each day.  Being an active part of F3 has definitely helped me to be 1% better each day.
• Continued prayers for Marrie’s mother, Heat Stroke’s dad, huricane victims and recovery, service men and women, and our nation’s leaders.
• Dredd will be guest Q at White Lighting on Monday.

 

 

 

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