Cakeday EMOM

April 2, 2018

WHEN: 04/02/2018
QIC: Rambler
PAX: Mumbles, Nanu Nanu, RG3, Nescafe, Hal, Griswold, Beanbag, Golden Pinky, Flenderson, Bright Idea, Zook, Germ, Sussudio, Sneaky Shoes, Skynyrd

YHC’s 43rd cakeday is today. What a year it has been! F3 and the PAX therein have been the greatest gift YHC could have hoped to receive. Q’ing affords an opportunity to return that favor and I am always eager to give back in some measurable way to the community that has enabled such change in me.

4 PAX worked on Murph pyramids for EC, and 1 PAX EC Solo Rucked, accompanied by a sweet, sweet history podcast. 16 PAX congregated for the ME.

Warmup

SSH x43
LBACs x15
RLBACs x15
Good Morning x13

The Thang

EMOM 8 rounds
7 Burpees
12 Jump Squat
12 Merkins
Bear Crawl 12 steps IC

YHC quickly realized that the early minutes were too easy, so each PAX was called upon to name an exercise to fill out the down time; active rest at its finest!

Mary

Floyd Planks
Corpse Pose

CoT

4/14 The Bull 7-11 Eno River Park
4/21 Tar Heel 10 Miler SpeedforNeed
8/17-8/19 F3 Dad’s Camp – contact Au Jus for more details

BoM

While Floyd Planks and Corpse Pose are usually called in jest or for mercy’s sake after a brutal beatdown, I challenge you to take time each day to quiet your body and your mind. The world is a noisy place; it’s easy to lose yourself in the external (and internal) distractions. So find that time each day to center yourself and design your day to be a better father, brother, spouse, colleague, friend, and more. Aye!