The Spirit Bomb is [or may or may not be] a martial arts discipline that allows you to borrow energy from grass and trees, from people and animals, from inanimate objects and the atmosphere, and then to concentrate it and release it (source: http://dragonball.wikia.com/wiki/Spirit_Bomb)

YHC was happy to arrive at the AO with one minute to spare and see the PAX that were waiting: a small group of strong men known for their toughness. This was perfect for what YHC had prepared. As the clock marked 0530 we were down to business.

Warm up

SSH x30 IC
Imperial Walker x20 IC
Arm circles x 10IC
Reverse x10IC
Clock merkins x5 at 12,2,4,6,8,10, and 12 o’clock.

The Thang

Mosey one lap around the parking lot.
Squat-Bear Crawl-Buddy-Merkin Ladder: In pairs, both partners stand on the sidelines of the parking lot (one on each side) facing each other. Do 10 squats, bear crawl to the middle, and do one buddy merkin. Run back and repeat, reducing 1 squat and adding 1 merkin each time.

Mosey to the back of the school.
Partner 1 goes BTTW while Partner does LBCs. Switch as needed picking up the count. Goal is to get to 300 (Yanni and RG3 finished first and lent us a ~20 LBCs to help us finish).

Mosey to back to the parking lot

Burpee ladder: This is something that YHC tried a few weeks ago at The Wall, but it did not work and YHC cut it short. Disappointed by the failure to achieve this goal, YHC was set to use the Spirit Bomb and try it again. Plenty of energy in this PAX to draw from! The 4 PAX completed the burpee ladder 1-to-10 and then back to 1, for a total of 100 burpees. Well done!

Mary

Crab Jacks x30IC
American Hammer x30IC
WWII X20 OYO (courtesy of Yanni)

Announcements:

1) The Gambler…. err…. Never mind!
2) Chum is the Q at the Bullpen on Thursday

BOM:

In preparing the workout, YHC hesitated about what would be too much or too little; e.g., “is 300 LBCs way too much? Can we really get there?” None of these exercises are things that we usually achieve on our own, so it is difficult to plan. But the great aspect of F3 is that you draw energy from the PAX (just like Goku in Dragon Ball Z draws energy from his surroundings). Thus, you find that when you post you are capable of digging deeper and achieving greater goals or challenges that you thought were not possible before. That’s the aspect YHC absolutely loves about F3, and why YHC is very thankful for F3. YHC encourages everyone to take this approach and apply toward all those challenges that we face in life, and use it to become better husbands, fathers, sons, neighbors, and members of the community. Until we meet again in the gloom. Aye!