20 pax showed up, ready to rumble. When I started doing F3 over 2 1/2 years ago, Rameses was the only Wednesday workout in Churham. I was a regular attendee back then, but since House of Pain was formed, it has become my regular Wednesday post (it is much closer to my home). However, I have missed the Rameses crew and gladly accepted Subprime’s invite to Q. I fondly remember one of my first posts at Rameses, with Dunphy as the Q, and he took us over to the Forest Theatre. I wanted to re-live that, so that’s what we did…

Warmup

SSH x 25

Air Squat x 15

IW x 15

WMH x 15

Slow Merkin x 15

Mountain Climbers x 15

The Thang

We ran to the top of the hill, where the OEC driveway starts, and completed the following hill run/burpee sequence:

• 5 burpees-run down the hill
• 4 burpees-run up the hill
• 3 burpees-run down the hill
• 2 burpees-run up the hill
• 1 final burpee

After being sufficiently warm, we started the 0.5 mile journey running at fellowship pace to the Forest Theatre. We completed 4 sets of the following:

• 20 cadence count dips (20 for the first set, then 15 for subsequent sets)
• 10 squat jumps on the wall/step
• 10 derkins
• Low hold plank for a 10-count at the end of each set

As a finale at the theatre, we bear crawled from bottom to top, ran back down. Then squat jumped up, ran back down, and squat jumped up again.

On the run back to OEC we paused once for 2o tuck jumps and again for 20 jump lunges.

Back in the parking lot, we did a quick backwards run across the lot before circling up for Mary.

Mary

WWII x 20

Freddy Mercury x 20

Russian Hammer x 15

Bushwood Flutter Kicks for 30 seconds (I don’t remember how many…it was enough)

It was an honor and a privilege to lead this group of leaders. Thank for having me.

YHC,

Amphibious