Last time YHC Q’d TBL it was under a sheet of ice. Happy to see the artificial turf this time around. 18 PAX assembled on a beautiful spring morning to make each other stronger.
Warm-Up
- Jog around field
- SSH x30
- WMH x10
- Reverse Lunges x10
- Merkin Plank Walk x10 to the right x10 to the left
The Thang
We completed two laps around the turf field, sprinting the long sides and slow recovery jog on the short sides. YHC had planned on a few more laps, but in the interest of keeping everyone together, we stopped at two. As expected Cardiac was a blur on these sprints. At one point he turned back to look at me to ask me if I was even sprinting. Thank you for making me run harder on each of the following sprints.
We then moseyed over to the rock circle. YHC had the PAX pair off and each pair needed two one-handed rocks, and one two-handed rock. The PAX were going to complete a Rock Dora. As a team, each pair needed to complete 200 bicep curls, 250 overhead press, and 300 bent over rows with the two-handed rock. While their partner is crushing the exercises, the other member would run to the opposite sideline and back while holding the rocks in their hands facing down to work their grip strength.
We deposited the rocks back into the pit, and moseyed down the trail to the playground, Rocket lead the way. YHC had the PAX complete a three exercise pyramid consisting of pull-ups, merkins, and squats performed in a 1:2:3 ratio. We made it up to 7:14:21 and then back down. Overall, we totaled 49 pull-ups, 98 merkins, and 147 squats during the pyramid.
Mary:
- Box Cutters
- Hello Dollies
- Apple Pickers
COT:
- Teachers assembling at the legislator on May 16. Please pray for change for public education. We need more funding. This is not teachers being selfish trying to get more money in our paychecks, our per pupil spending in North Carolina is dreadfully low. Education spending still has not bounced back from the Great Recession of 2008-09.
- Prayers for Te’o’s coworker Teresa who is having domestic issues
Moleskin:
Just want to say thank you to all of my F3 brothers. It is an honor and a gift to workout with you guys every morning. I can’t even make myself take rest days like I need to because I crave the community that F3 brings. I had an extremely difficult week at work, but it was nice being able to lose myself in the workout for an hour or so.