YHC’s legs more smoked from this week’s activities thus far: 9/11 Stair Climb, The Rabbit, and The Cougar all seemed intent on destroying one’s lower body. Of course it made perfect sense to continue the trend for YHC’s VQ at AMRAP this morning. A four mile Ruck occurred in the early morn. Grunge, ET, Moore, and YHC hustled, managing 4 miles at 13:56/mile. Grunge departed post ruck…something to do with running an 18-mile night run tonight, YHC supposes that is a valid excuse from the main event. Nitro and Outbreak were awaiting us with bated breath to experience the joys of moving heavy objects many times.

Warmup:

SSH x25 IC
Imperial Walker x10 IC
Arm Circles x10 IC
Reverse Arm Circles x10 IC

The Thang:

The deadlift was the star of the show. Not only was it centrally located in the AO, it would also serve as the timer for transitioning from station to station.

135# Deadlift
Battle Rope
Dips
Slam Ball
Kettlebell Swing/Row
Weighted Situp/Merkin
Tractor Tire Flip
Caveman Stone Shot Put
Cinder Block Curls

The only required station per round was the deadlift. PAX engaged in a choose-your-own-adventure otherwise.  All were smoked after 4 rounds, the deadlift timer was set to a descending scale: 25/20/15/10 reps.

Mary:

Seated low back rotation stretch, both sides
Hammy stretch
Standing forward-bend toe touch

COT:

YHC has been blessed to find F3.  Despite initial reservations, YHC came out and found an amazing group of individuals. YHC relayed the old adage, ‘It is better to be prepared for an opportunity than to have an opportunity and not be prepared’. On the surface, this seems straightforward: define a targeted goal and prepare for it. In practice, PAX should be vigilant and prepare for any opportunities, not just the ones that directly affect them. YHC found a home in F3 due to the fact that many PAX were prepared for the opportunity to welcome yet another FNG. PAX should be mindful of the variety of opportunities that exist that they are prepared for and can be impactful at.