It was 4 years (and 2 days, if we’re being technical) ago that YHC made his first post at #theeagle. Ocho was the Q that day, and YHC didn’t really know what to expect. YHC felt pretty good for the first few minutes, which he learned later were “The Warmup.” 45 minutes later, YHC was slightly dizzy, very sweaty, and totally hooked onto this F3 thing. We set out today to recreate part of that Beatdown.
Warm-up
- SSH x20
- Imperial Walker x12
- Hillbilly x12
- LBAC/Reverse x12 each
- WMH x12
- Manafort Good Mornings x6
- Slow Merkin x 10
- Slow BWS x 10
- Demonstration and 5 reps of Swipers
Thang
Mosey to Track, and take a brief warm-up lap. The following was a riff on Ocho’s Q from 4 years ago.
- Lap 1: sprint 1/4, jog 3/4. Then do 5 Merkins/5 BWS/5 Swipers
- Lap 2: sprint 2/4, jog 2/4. Then do 10 Merkins/10 BWS/10 Swipers
- Lap 3: sprint 3/4, jog 1/4. Then do 20 Merkins/20 BWS/20 Swipers
- Lap 4: sprint 4/4. Then do 40 Merkins/40 BWS/40 Swipers
(Ocho had the same running and reps progression, but did Merkins, Dry Docks, Dips and Pull-Ups as the exercises.)
Mosey down the toward the carpool line… thwarted by several locked gates, we adjusted and moseyed through the back parking lot toward the front of the school
- 4 different times, we stopped and did 4 different exercises, 10 reps each (40 total)
- Carolina Dry Dock
- Overhead Clap
- Overhead Press
- Seal Clap
Make our way to the picnic tables near Startex
- Dips IC x15
- Side Lunge (one side) x15
- Dips IC x15
- Side Lunge (other side) x15
- Derkin x10
- Jump Squat x10
- Derkin x15
- Jump Squat x15
Mosey back to Startex for a brief
Mary
- Deadbugs
- Shoulder Taps
- Ring of Fire, 4 Merkins/PAX
A lot has changed in 4 years, both in the world and in YHC’s life, but the beatdowns and camaraderie you can find at an F3 workout have stayed the same! Was an honor to lead this morning. Aye!