Today marks one full year of working out with F3 Churham for YHC. First and foremost, thanks to all those who have given encouragement, patiently waited for YHC to finish an exercise, and otherwise lent support. This is truly a remarkable community, and YHC is extremely grateful for it.
After marking my first post at Vortex yesterday, I looked forward to the opportunity to mark the anniversary itself at one of my favorite sites: Rameses.
8 overcame a Coco fartsack to brave the Pine, returning drenched but ready for the main event.
Warmup:
Stealing a page from Yanni’s playbook, today’s warmup took a musical bent. To the tune of Norman Greenbaum’s 1969 classic “Spirit in the Sky,” PAX matched the rhythm for some SSH, IW, Good Mornings, WMH, Mountain Climbers, and some free stretching. Several PAX were overheard singing along in a pleasing falsetto. To keep the good times rolling, and with the music already playing, PAX were then “Thunderstruck.”
The Thang:
Obviously Rameses’s distinguishing feature is the presence of Tarheel Warrior Mountain. And in YHC’s time in F3, I have found nothing more beneficial than spending some time on the hills. So down into the gloom we wandered, only to ascend THWM in a variety of ways.
First, PAX divided into two groups of nine, which then pursued a Bear Crawl Ricky Bobby towards the top (with 8 PAX planking and the six bear crawling to the front of the line). Stopped halfway, moseyed to the bars and benches to bang out 10 cadence-count underhand rows and 20 single-count dips. Return to TWHM, crawl to the top.
Second, PAX lunge-walked to the first gate, banged out 20 more dips and 20 derkins, then ascended Everest-style to the second gate (lunge-squat-lunge-squat).
Third, PAX started at the first gate, partnered up, and wheel-barrowed to the top.
Finally, PAX moseyed to the bottom, from whence they sprinted to the parking lot.
MARY:
Dealer’s Choice LBCs, Heels to Heaven, Everest Mountain Climbers, Dead Bugs, and Ski Abs.
Announcements/Prayer Requests:
The Moose hard-launches at Bean Traders tomorrow. Baby Draper watch continues.