Introduction

YHC and Tuco had a shared role in YHC’s VQ today.  Although Tuco didn’t play a visible role in leading the workout today, he did play a mostly invisible role in encouraging YHC to take the lead today, through the gentle nods at recent posts and through being available in word and deed to coach me and answer questions as it related to getting things organized to make it what it was, in addition to being available in case the need arose.  So props go out to Tuco for his leadership; I appreciate this very much about the F3 network and the way everyone works to support one another in becoming better versions of ourselves.

I believe that a total of nine PAX made it to an EC 5k at 05:00AM today, where YHC realized why he just couldn’t keep up when he learned that Sweats, Shake It, and Misery were catching their stride at about an average 7:20 pace, increasing speed on mile 2 and 3.  Good work fellas and all that made it out.  Now to the ME…

Warmup

SSH x 30

Imperial Walkers x 15

Burpees x 5 OYO

Little Baby Arm Circles x 15

Reverse x 15

Mountain Climbers x 20

Side Plank Hold Right arm up x 10 seconds

Side Plank Hold Left arm up x 10 seconds

Merkins x 15

The Thang

YHC had the PAX mosey to the steel pile, from where we traveled over to the church stairs with our steel.  From there, YHC led the PAX around the building for a warm up lap with the steel.
Lap 1:  short jaunt with overhead carry of steel, karaoke up to upper lot, backward run across, mosey back to stairs with steel.

YHC then explained that stations would be added to this run where we did the following exercises:

Station 1:  Air Squats x 10

Station 2:  Burpees x 10

Station 3:  Tuck Jumps x 10

Station 4:  Bear Crawl uphill back to stairs

Station 5:  Bent Over Rows with steel x 10

Repeato x 3

All PAX crushed this challenge of 3 laps around the building with the stations.

YHC then had everyone find a place around the stairs for the following:

Derkin x15

Dips x 25

The PAX then circled up with about 12 minutes to go where we performed the following with our steel:

Overhead press x 15

Overhead press x 15 (rotating steel)

Overhead Raise x 30 seconds (rotating steel)

Curls x 15 (rotating steel)

Mary

For mary, YHC brought out a classic country tune from the past, The Highwaymen by The Essential HIGHWAYMEN, where we paid tribute to Willie Nelson, Kris Kristofferson, Waylon Jennings, and Johnny Cash as they each sung their own part of the song with a 30-40 second rhythmic version of the following exercises (as they are affectionately referred to today):

Air Squats  (the Willie)

Flutter Kicks (the Kristofferson)

LBC’s (the Waylon)

American Hammer (the Johnny Cash)

WW1 for good measure x 10

COT

Continue to lift up Alf as he continues to remain hopeful and positive for care, medical guidance, and good health.  Good meeting you today, brother.

Consider taking part in the Tarheel 10 Miler coming up (DM Coco for more details) which will give PAX the chance to push folks with disability or disease in chairs, which sounds really amazing and fulfilling.  Thank Tuco for taking us out today, brother.

NMS

As I mentioned above, I truly appreciate the way that F3 has inspired me in fresh new ways in the recent couple of months.  Props go out to Low Tide, Justice, and Crimson for all firmly yet gracefully recommending that I at least give this thing a try.  I was pretty critical of how crazy it sounded, but hesitantly agreed to have them pick me up at 5:15AM on a Monday.  I am constantly reminded about how we all have this interesting capacity to push each other into places of discomfort, that ultimately and hopefully can lead to growth.  This community has certainly been a catalyst in this way for me.  Thanks for showing up today, guys.  I’m always amazed at what I’m able to accomplish just by showing up myself.