Before discovering F3, I couldn’t imagine getting up at 4:30am on my day off, but here YHC was. Cousin Vinny had put out a call the day before for a run EC at 0500. Getting a nice run warmup sounded perfect the night before, so I HCd. It didn’t seem as good an idea when the alarm went off. Nothing like an HC commit to prevent a fartsack.
Two additional PAX did EC pull-ups and training for the Murph. When all was said and done, 12 PAX emerged in the gloom for my return to the Wall AO. Given this AO was where my second ever Q occurred (almost 4 years ago), I always look forward to this site.
Warm-up:
- Good mornings x 10
- WMH x 10
- Mountain Climbers x 10
- Squats x 10
- Plank Jacks x 10
- SSH x 20
Thang 1 – Benchwork
Benchwork is a staple of the F3 workout plan. We’ve all done more dips and Derkins than we can recall. However, I very rarely if ever see anyone call wide Derkins. I’m not sure why, but feel like the wide Derkin provides a better chest workout, which is the goal of Derkins in my mind. Hence, I started the workout by saying, this was going to be “slightly different but the same.” Oh, and YHC had planned box jump burpees between sets.
Four sets of 10, 15, 20, and 5 reps
- Wide derkin (hands spaced out to work the chest a bit more)
- Dips – 10-25
- Burpee box jumps x 5
Thang 2 – Hill repeats together
Mosey to the long hill at Whispering Wind Dr. (Actually didn’t know this was the road name, but looked it up). We’d use this hill to get a little cardio plus some squats. I probably should have made this an AYG run up the hill as the PAX did a true mosey. Live and learn.
Two hill repeats with squats sets of 10, 15, 20, and 25
Run over to the other side of the AO
Thang 3 – IC bear crawl
This is my favorite way to do bear crawls as it really pushes you to go beyond what might normally turn into a modified lunge walk. You get a nice shoulder workout and a cardio workout by integrating a SSH between sets of bear crawls. The first time I did this one 4 years ago, merlot was nearly spilled. Fortunately, no merlot was spilled by the PAX this time either.
Increasing sets of IC bear crawl at 10, 15, 20, and 25. SSH between sets.
10 minutes of Mary:
- WW2s x 20
- Carolina Dry Docks x 20
- Flutter kicks x 20
Around the circle-
- Marky Mark – Slow Peter Parkers
- Mothman – Corpse pose
- Duplo – Hammie
- Paper Jam – LBC x 50
- Yanni – Some crazy combo of L+R hand lifts, Merkin, and Prom night x lost count.
(Sorry if I missed anyone)
COT:
Announcements, you should participate in the Run for Malawi. If you don’t want to participate in the run, then donate to support a great charity. YHC has a donations page set up here.
https://runsignup.com/Race/108722/Donate/WOJmJyIUf6IZJo9e
BOM:
YHC has a new job starting Monday. Keep him in TAP over the weekend.