Form Week!
YHC’s first post was a wet 50 degree Devil’s Ridge Coco Q in Feb 2016 (RIP Panther’s Super Bowl run) and YHC has YET to Q Devil’s Ridge. Why? Excuses… 1. It’s a site for badasses. It’s scary to lead the group that shows up at DR because they will crush your workout. 2. Its on a Monday and honestly, planning on a Sunday is just about the last thing YHC wants to do with wrapping up the weekend. 3. YHC had the wrong mentality for a while “I’ll let DR be my “consumer” site where I just participate in the workout.” After helping launch two sites and site-Q’ing for over a year, YHC realized that, ultimately thats not what F3 is about and if YHC found out a guy at Hurricanrana only wanted to just show up and participate and not help, that would be disappointing. YHC apologizes, it’s a poor mentality. There are plenty of times to just participate – it’s whenever you show up and don’t have the Q. PAX should make the effort to Q, if you get some value out of F3 in any way, then contribute!
This week is Focus on Form week too. Admittedly – Form is not ol’ Tater’s strong suit. If it was “Focus on Mumblechatter” week, YHC would run that crap, @channel on Slack about it non-stop, earn the patch (we’re talking the bolts here, people), and knock out a 6-day streak with EC every day too. Thankfully, there are enough resources and simple exercises out there that repetition in exercises lets you think about what and how you’re doing instead of what’s next.
Warm Up
Mosey up to the boxes across Science Drive from the big ol’ parking deck.
SSH, Willie Mayes Hayes, Good Morning, MTN Climbers
Disappointed YHC didn’t get to glare/grumble at the Police Academy guys driving through our warm up when there are clearly 2-dozen open spots by the parking lot entrance.
The Thang
At this point, YHC wanted to overview what we were doing. No one in the group of 26 had heard of B.L.I.M.P.S. which was surprising with the amount of PAX. But that was just great news because it was “new to us”! YHC always appreciates knowing the gist of the workout as well – while F3 doesn’t get the benefits of listing out the entire thing beforehand on a whiteboard so you can crush your Crossfit workout – it is nice to see what’s coming and mentally prepare.
Mosey from the boxes up to “Sweatervest’s Happy Place” to get things started.
BTTW for 30 sec –
Form discussion: Sweatervest reminded us to get close to the wall. YHC reminded to squeeze your butt. Doogie asked if we could squeeze a neighbor’s butt. (Again – YHC would CRUSH “Proper Chatter Week”
Move to the track and line up for a Ricky Bobby – fast guys in the middle.
YHC figures this keeps the group together for the beginning and makes the Indian Run more difficult in the middle of the run. Stay in the 3rd lane for two laps (we had a independent non-affiliated runner). This is when YHC realized how many PAX we had. As we finished the second lap, about 3 guys had to be the runner for a second time, so it worked perfectly.
B.L.I.M.P.S. -Round 1 – Goodyear
5 Burpees (OYO)
10 Lunge each leg (in cadence)
15 Imperial walker (in cadence)
20 Merkins (single count)
25 Plank jacks (OYO)
30 Squats (single count)
This set allowed for the PAX to work as a group and independently. But also allowed for chatter and guys to speak up and remind about proper form. YHC (a peak physical specimen) could focus on spelling and counting. Low numbers at first to focus on form, it would get harder.
RYAO Lap SSH while you wait or pick up the six
Mosey back to Sweatervest’s Happy Place
BTTW 45 sec
B.L.I.M.P.S. – Round 2 – Led Zeppelin
10 Burpees (OYO)
20 Lunge each leg (in cadence)
30 Imperial walker (in cadence)
40 Merkins (single count)
50 Plank jacks (OYO)
60 Squats (single count)
RYAO lap burpees or pick up the six
BTTW 60 sec
Sadly – the PAX did not have time to get to the Hindenburg Disaster of 15, 30, 45, 60, 75, 90, so we’ll have to revisit.
Mosey back to the parking lot for Mary
Mary
PAX had time for just 30 Flutters
Announcements:
-
The Wolf! Do it, come up to Hillsborough and join the fun. Hillsborough PAX are awesome and it will totally be worth it.
-
Holiday Ruck on the 13th in Hope Valley – #ruck channel for info. tclaps to The Exchange for leading this and for Riggs for letting YHC be his best friend in the whole wide world.
-
Urban Axes 2ndF on the 13th – #axes channel for info. $35 per person! tclaps to Misery for leading this.
CoT –
25 strong. Great group this morning. Great to see so many guys out this morning: old and new, 50+ and a high school age.
YHC prayed us out. Roach still refused to snuggle up in the Ball of Man, we’ll get him to eventually.