YHC read an article that inspired this morning’s Q. It went something like this:
Sunrise is a magnificent time of day. It is an awakening of the planet, birds, trees, and wildlife. It is always a new beginning. It doesn’t cost anything to watch a sunrise.
YHC thought the connection between a free F3 workout and a free sunrise was too good to pass up! With the Duck and Weave placed strategically in the heart of downtown Hillsborough at the public parking deck the plan was set. After a quick disclaimer reminding the Pax and especially Toast McQueen that it’s a bad idea to workout while injured and YHC had legal counsel present (Buffay) that I was legally exempt from all potential liability claims.
Warmup
- Merkins- 10
- Lunges- 10
- Good Mornings- 10
The Thang
We counted off 1s and 2s. I informed the Pax it would be simple. The 2s would run up the staircase to the top of the parking deck to look at the sunrise. The 1s would stay back and complete an exercise until they returned. Then we flapjacked. The sunrise is free but we earned the right to see it this morning!
7 Rounds of Sunrise Glory
- Round 1: Stairs & T-bones until stair runners returned (flapjack)
- Round 2: Stairs & Beep Beep I’m a Jump! (flapjack)
- Round 3: Stairs & Booya Merkins! (flapjack)
- Round 4: Stairs & the Plank Cone Game (flapjack)
- Round 5: Stairs & Rocky Training with jump roping and Russian hammers (flapjack)
- Round 6: Stairs & Line Jumps (flapjack)
- Round 7: Stairs & Defensive slides with 10 Merkins (flapjack)
The Wall
The Pax all claimed they saw the sunrise by this point so we moseyed to the wall for some more work. YHC invited the Pax to face the wall. Then each Pax member measured the distance from the wall by shoe steps. We then completed what was dubbed the “deep squat hold without crushing your forehead against the wall.” It may need some branding help but it offered lots of pain.
- Round 1: 3 shoes sizes away from the wall the Pax went down and held it for a 5 count as the deep squat burned and back up. We did 10 of these.
- Round 2: Now we upped the intensity by closing into the wall and having only 2 shoe sizes between each Pax member and the wall. Once again we completed 1o reps, all with the 5 count burn at the bottom of the deep squat hold
Mary
We did a modified dealer’s choice. One Pax member would call out an exercise and the Pax would complete as many reps as possible until the one who called out the exercise completed 20 jumps on the jump rope. Here are some of the exercises we crushed:
- LBCs
- Box Cutters
- WWIs
- LBCs b/c second time is always more fun
- Boxer Crunches
- Merkins
- Russian Hammers
- Flutter Kicks
COT
- Prayers for Muzungu & Fancy Pirate with increased work volume
- Prayers for Toast McQueen and his recovery
- All Pax with upcoming travel including Nubbin’s West Coach adventure
Moleskin
YHC is always amazed at how you can always come up with new ideas using whatever you have available. Some cones a jump rope, stairs, and a wall can provide a good beatdown. But the secret ingredient are the men who show up and push one another. That is what makes it special. Just like the sunrise, let’s not discount the gift of F3 even though it’s free. It certainly costs something, and its worth it.
-Nickelback