Conjunction Junction was YHC's first post back on 11/9/22. It was Slug's 60th, and Magic Bus was a fellow FNG. Since then, YHC has been a bit of a wanderer, but CJ will always be my first F3 home. Digging through some old backblasts, I found some great workouts. Since they were all back at the original startex over at Seawell, so I had to modernize them for the new start location, otherwise half the workout would moseying, with not enough time for the old school beatdowns. And because it's me, I had to throw in one extra exercise at warmarama.
WARMUP:
Side Shuffle Hop (30 IC), Imperial Walkers (15 IC), Willie Mays Hayes (10 tempo), Michael Phelps (10 IC)
Commando Burpee – 1 navy seal, plus parker peter, plus peter parker, plus rock back and touch chest with one hand (like a twisting one handed mike tyson, repeat other side), then tuck jump (1).
THE THANG:
From here, we recreated a early @fishandchips Q, which he gave partial credit to @nightshift (the 4 corner deconstructed burpee section), which can be found here: https://f3churham.com/as-if-burpees-werent-already-bad-enough/
Mosey counter-clockwise to the backwall opposite the tennis courts for a 120 second people's chair (this was added in to get some more legs involved since a lot of the rest was upper body).
Continue the mosey to the half walls at the back of the school. 3 rounds, descending reps of derkins and dips. Start with 30 of each, then 20, then 10.
Continue to mosey up and around the school back toward the start, setting up on the bigger half of the parking lot for the 4 corner deconstructed burpee.
All of this was done OYO:
From the starting corner, run to corner 1, do 10 burpees, run back and plank until all PAX returned.
Run by corner 1 on your way to corner 2 and do 20 merkins, run back to corner 1 for 10 burpees, then back to start and plank til all PAX are in.
Run to corner 3 via corners 1 and 2 for 30 air squats, back to corner 2/20 merkins, corner 1/10 burpees, plank it out at start.
Finally run all the way around and back to the start for 40 jump squats, back to corner 3/30 air squats, corner 2/20 merkins, corner 1/10 burpees, and plank til all PAX are finished.
Here we lined up in plank and each PAX called out a 5 count, while alternating through high plank, low plank, right arm high, left arm high with each new 5 count.
Short mosey back to start for Mary.
MARY:
30 Heels to Heaven (IC)
20 Box cutters (IC)
Stretching
ANNOUNCEMENTS / COT:
4:30 on Saturday – Yoyo, his dad, and brother are playing a gig at Eno River Brewing. Come out out for a fun evening of fellowship!
Great to have Yoyo and Baywatch back out! Welcome FNG Southern Posh.
YHC stole a quote from Flapjack that resonated with me: "YHC is 47 and caught himself thinking “back in my day … ” when listening to a younger PAX. But I want NOW, and every day, to be my day. This and every day should be your day, because it’s all we got! As the Buddha said, The trouble is, you think you have time. Aye!" – Today is our day, men!