8ish PAX came a little early for EC, enjoying at least 100 KB swings, 50 merkins and 2 trips around the playground with 30-45 pound Farmer”s Carry weights. Very challenging.
18 PAX, including 1 FNG arrived on-time, prepared to Dance. We knew there was going to be a FNG so names were bandied about before he arrived. One PAX who knew him commented that his golf swing reminded him of a certain character on NES Mike Tyson”s Punch Out.
Warm Up:
Circle up a the blue/yellow square
SSH x 25
Good Morning x 10
LBAC x 10
Merkins x 20
Windmills x 10
The Thang: Full Body Beast
Usually a Beast is 6 reps at 6 cones 6 times. I decided that this was too limiting on the different muscles we could work out, so I decided to do it three times, once upper body, then legs, then abs, with a recovery sprint in between each set.
Upper Body Beast
1. Merkins x 36
2. Carolina Dry Docks x 36
3. Low Plank Hold (6 count at each station)
4. Merkins x 36
5. Mountain Climbers x 36
6. Can”t remember! x 36
Recovery Sprint
Lower Body Beast
1. Sumo Squats x 36
2. Jump Squats x 36
3. Lunges x 36
4. Little Man Jumping Jacks x 36
5. Tuck Jumps x 36
6. Donkey Kicks x 36
Recovery Sprint
Mary Beast
1. LBCs x 36 (cadence)
2. Flutter Kicks x 36 (Cadence)
3. Russian Hammers x 36 (Cadence)
4. WWII OYO x 18
Time”s up!
Run to volleyball court for Happy Gilmore”s education. Yesterday on WhatsApp, HG asked what the difference was between bear crawl and gorilla walk. So I felt this was a good time to educate all the PAX with a little hands on learning.
Bear Crawl 40 yards
Gorilla Walk 40 yards
COT
Moleskin:
The Bull is going to be on 4/1/17 from 6am to 10am. Sign up sheet is at:
(https://docs.google.com/spreadsheets/d/1xl29holIR6i6Ehfo29TsX7Ul_ImcSIn1sFftjMP4wSg/edit?usp=sharing) Copy this link, but remove the ().
Bull Shirt orders can be taken at:
F3 Churham The Bull 2017 Pre-Order
Welcome FNG, Soda Popinski. There was some prechatter that his name should be Harambe. But YHC found out that this was kind of a current nick name for him and felt that a fresh new F3 name would suit him better. His golf swing was described as similar to Soda”s flurry punch in MTKO so he got his name.