YHC was coming off a very busy last week of work and the merkin heavy workout originally planned was rendered moot by Sweatervest's #Kenan Beatdown the morning before. One thing that has been resonating with YHC has been accountability. Individual accountability. Societal accountability. Group Accountability. The Accountability that F3 provides, is a powerful thing that I'm particularly grateful for, so YHC worked in some accountability in today's workout.
Warm Up
Obligatory Vortex Lap around the fields
SSH IC x 20
IW IC x 10
HB IC x 10
Arm circles (Forward, Backward, Big, Small) IC x 20
Michael Phelps IC x 10
Moroccan Night Clubs IC x 10
WMH IC x 10
Harvester IC x 10
Mountain climbers IC x 20
The Thang
We counted off into pairs of 2 and we were going to hold each other accountability in some focus on form exercises. One partner would do a dynamic exercise and the other would do a static hold. The PAX were instructed not to count, rather to focus on good from with each exercises and when their form broke down on the static or dynamic exercises they would do one more good rep and then that would be their timer for switching spots. Sometime the partner doing the dynamic movement needed to call a rotation, and sometimes the PAX doing the static exercise couldn't keep form and requested the switch. Sometimes YHC observed the PAX breaking form and called the switch.
The exercise combos were:
Merkin/Plank hold
Squat/Low Squat Hold
Carolina Dry Dock/Plank hold
Lunge/Low Squat hold
Wide Grip Merkin/Cobra position plank hold
Side Squat/Low Squat hold
We then moseyed to the playground for a similar process, though we did the exercises in tandem rotating to the different playground features
Pullups/Low Squat Hold (timer)
Dips on the retaining wall
Step up on the picnic tables
Swerkin on the regular swings
Australian Pull-Up on the baby swings
Box Jump on the picnic tables
Slide down the Tube Slide
YHC's partner the Lawn held him accountable and let him know that it was time! Great accountability!
No time for Mary
COT
YHC explained how much he enjoyed getting the know The Lawn Better and really enjoyed all of the strong mumblechatter. Everyone has the ability to share accountability and receive accountability and be open to the support.
Prayer's for Harbaugh's Family as they experienced a death in their family.
Boucher