17 PAX met in the gloom on this Good Friday to test their limits and grow together. YHC hasn’t been to the site in a while and let me tell you what, the Honeybadger is alive and well! Coxswain and Kia are doing a fantastic job and this site has endless opportunities all around. Well done men! Now Let’s Get This Work.

Warmup:

• SSH IC x25
• Willie Mays Hayes IC x10
• Imperial Walkers IC x10
• Merkins IC x10
• Mountain Climbers IC x20
• Mosey to the big First Baptist Church

The Thang:

• Stage 1: Stair Mountain
  • Round 1: Merkin climbers
    • All PAX line up in plank position facing up the stairs
    • PAX climb up one stair, merkin, next stair, merkin all the way up – then back down the way your came
    • Plank it out until everyone is done
    • Take a lap
  • Round 2: Bunny hop squat climb
    • All PAX bunny hop up one stair, squat, next stair, squat all the way up – then turn facing down and go back down the way your came
    • Low squat hold until everyone is done
    • That was so good! We’re going to do it again…all the way up and down
    • Take a lap
  • Round 3: Sideways Merkin Climb
    • All PAX line up in plank position perpendicular to the stairs
    • PAX climb up one stair sideways, merkin, sideways step to next stair, merkin all the way up – then back down the way your came
    • Due to the larger than expected turnout, we modified. PAX could choose to go up the stairs OR do a traveling merkin around one of the two raised garden beds
    • Once everyone was done – SURPRISE! Switch and repeato…
    • Plank it out until everyone is done
    • Take a lap
  • Round 4: Offset bunny hop squat climb
    • Just like before – bunny hop up and squat, but instead of a straight squat, step down one step on one leg and squat then hop to the next stair, opposite leg down and squat, etc…flip at the top and come back down
    • Mosey back to Startex
• Stage 2: Grass Mountain
  • PAX line up facing up the grassy hill and wait for instructions
  • PAX will travel up and run back down, swapping mode of travel along the way. Plank it out or low squat hold for the 6.
  • Here’s how it went…(I’m not sure if I have the order right, it was sort of a blur..)
    • Bear crawl
    • Crawl bear
    • Gorilla walk
    • Break: Flutter kicks IC x25
    • Traveling burpees
    • Break: LBCs IC x25
    • Sideways lunge up AND down facing same direction
    • Finale: 5 Jackass Merkins OYO then all out sprint to the top

Mary:

• 6in hold
• Box cutters IC x25
• Heels to Heaven IC x15, to 6 in hold, to Heels to Heaven IC x10
• That’s it!

COT: Prayers for all the F3 PAX and their families who are struggling through health issues right now. Let’s lift them up in prayer and support as we take on our day. Aye!

SYITG

OPEC