YHC has had a very challenging spring – many thanks to F3 Churham and the men that comprise it for the inspiration, encouragement, example and support. YHC's BIL – Muffin Top has made F3 happen in his tiny local community in rural western NY with a focus on young men. Muffin Top did a work out called Deeper Water – concept being the deeper you go the harder it gets and that's where growth happens. We brought Deeper Water and related dismantling of constructs to Rameses.

YHC was planning to take us through 1,000 reps…and started a moment late as the late PAX trickled in…

WARMUP:
50 SSH
Run from startex parking lot to upper lot with arms raised the whole run.
25 squats
10 Willie Mays Hayes
10 imperial walkers
10 arm circles forward
10 Arm Circles back
10 Michael Phelps
10 seal claps
10 overhead claps
10 air presses
10 Moroccan night clubs
10 Manafort good mornings
25 mountain climbers
100 Johnny Dramas

THE THANG:
Through field
50 burpees
100 merkins (Diamond/standard/wide grip/psycho T)
100 air squats
Across parking lot
50 lunge walk

Down to the bars/tennis walk way
50 dips
50 Australian pull ups

mosey/walk to middle gate
25 squats
Mosey to bottom of Tar Heel Warrior Mountain
25 monkey humpers
AYG sprint to top of lot/tree line
MARY:
50 flutter kicks
50 Homer to Marge
50 American Hammer
50 Freddie Mercury
50 Heels to Heaven
ANNOUNCEMENTS / COT:
Prayers to Diaper Genie's coworking Jesse as she battles cancer
Prayers to YHCs Friend and colleague who's family and their infant was displaced due to a house fire

The goal today was to go into the deeper water.  Our minds are more powerful than we sometimes know and can be our biggest inspiration or our most significant limitation.

Placebo sleep affects cognitive functioning – https://pubmed.ncbi.nlm.nih.gov/24417326/

Bruce Lee Daily Affirmations – https://www.instagram.com/reel/DUYnXy1klIP/?hl=en

Using Fear –
https://www.youtube.com/watch?v=oB7nX-FT1Gs&authuser=0

Aye!