One of the aspects that YHC enjoys about F3 Churham, is sweating alongside the Pax in small groups, which allows for a bit more connecting. YHC designed this work out for 14 Pax, with room for modification…and woudn’t you know it 14 Pax showed up (until Alfie came a few moments late, and we still made it work).
Warmup
Seal clap hop IC x 20
IW IC x 20
Arm circles (forward and backward) IC x 10
Good morning IC x 10
Mountain Climbers IC x 10
Merkins IC x 10
Mosey to the track
The Thang
YHC instructed the Pax to run a lap to as fast as you can to find your partner.
The Pax finished their lap and planked in finish order…each pax was matched up with the person who finished next to them so they would work with someone of similar speed to optimize the realistic “push.”
Break up into 7 groups of 2 to rotate thru 7 stations
Dead hang pull-ups x 5 (hang for 5 in between each rep)
Partner Merkins x 10
Wheel barrow across field then switch and return
Partner leg press x 20
Bropee x 10
Partner squat x 10
Lap
Fellowship Lap
Repeato
The Pax were great about rolling with the lose transitions and I was touched to see the support and encouragement that was offered to each other.
Mosey back to the parking lot for
Mary
Russian hammer IC x 20 (Thanks MLP for stepping up!)
Heels to heaven IC x 20
COT
Great to have Alfie back and prayers for his “knot”
Great to have Beebe back. Healing Prayers to his father
Prayers to Sonars friend Jeremy as he works through some challenges effecting him, his family, and friends.
Welcome FNG Butkis!
Thanks for rolling with today’s workout. I know I personally enjoyed spending some good 2ndF Fellowship time with Beebe as we learned more about each other and had a chance to talk about faith & scripture. I hope each of the Pax experienced similar enrichment and inspiration. Thanks Beebe!
Aye!
Boucher