The (almost) World-Famous Falcon Man-Makers EC is one of YHC’s favorite weekly parts of F3, and so YHC has been pleased to see excellent turn-out recently. Today was no exception, as 11 PAX gathered at 0500 to participate. I’d highly suggest giving it a try if you haven’t before, as we are able to target some areas (grip strength and pull-ups), that aren’t usually covered as much in an F3 workout. It is very much self-paced, so no worries if those areas aren’t particular strengths yet; the MMEC will make them so!
A total of 21 PAX gathered at Startex for Warm-o-rama, and YHC eased everyone into the plan for the day – Pyramids.
Warm-o-rama
- 10 SSH
- 10 WMH
- 20 SSH
- 10 Imperial Walkers
- 30 SSH
- 10 Sun Gods/10 Reverse (according to the Exicon this is the F3 name for little baby arm circles!)
- 20 SSH
- 10 Hillbillies
- 10 SSH
Thang
- Mosey to middle parking lots; all PAX hold plank facing uphill while YHC explained the plan
- First Pyramid – Merkins to 10: Perform 1 Merkin, run to the other side of the parking lot (~40 yards), do 2 Merkins, run back and do 3 Merkins. Etc up to 10 and back down to 1. Once finished, pick up the 6, or SSH until all PAX completed
- Second Pyramid – Jump Squats to 10: exactly the same as the Merkin pyramid, but with Jump Squats
- Mosey to the far hill, gather at the traffic arrows approximately halfway up
- Third Pyramid – Burpees to 7; Perform 1 Burpee at the arrows, then (for a change of pace) Bernie Sanders to the Speed Limit sign. Do 2 Burpees then Mosey back to the arrows for 3 Burpees. Etc up to 7 and back down to 1. Once finished, pick up the 6.
- YHC called an audible in the middle that once you made it to 7 and were descending the Pyramid, you could Forward Run in both directions.
- A pyramid to 7 gives you 49 reps… so 1 Burpee OYO to make it a clean 50
- With our Pyramids (mostly) done, we had to get back to Startex.
- First leg, AYG down the straightaway by the guard rail
- Second leg, Bear Crawl up to the traffic circle
- At this point, we were running short on time (had to skip the Pull-Up Pyramid. Maybe next time!) and headed back to Startex for Mary.
Mary – dueling Ab exercise Pyramids
- 10 Flutter Kick
- 10 LBCs
- 20 Flutter Kick
- 20 LBCs
- 29 Flutter Kicks (was supposed to be 30 but YHC can’t count)
- 30 LBCs
Decided to end at the top of the Pyramid (ok, actually we ran out of time), and proceeded to CoT
CoT
No Prayers requests; Announcements – The #thinblueline workout tomorrow (Sat 6/15) will be the annual Father’s Day Special – M’s and 2.0s welcomed and encouraged; usual time and location at 0700 at Old Chapel Hill Rd Park. Co-Qs will be Cosmo and Newt.
YHC took us out. It was an honor to lead, as always!
SYITG