7 PAX chose strength over weakness, discomfort over comfort, and growth over stagnation to enter the gloom. YHC is honored and grateful to try and deliver a solid workout. Soybean was 1st on the scene for an EC solo 5k that succeeded in making the rest of the PAX feel lazy. We managed to suck up our pride and moved into the warm-up.
Warm- Up:
Forward Run 20 yds x2, Backward Run 20 yds x2, Side to Side Run 20 yds x2, Carioca Run 20yds x2
Arm Circle x12
Prisoner Squat x12
Windmills x12
Willie May Hays x12
Burpees x5 OYO
Merkins slow count x10
The Thang:
Ricky Bobby run to the DBAP parking lot. There was a slight delay from here so YHC could get the kinks worked out on his stopwatch (practiced flawlessly multiple times the night before by the way). This created an opening for some mumble chatter that quickly went sideways regarding golden showers and some other comical things we’ll leave between the attending PAX.
We eventually got back on track and proceeded with a HIIT B.O.M.B.S. routine using 40 seconds of work vs. 20 seconds rest.
2 Sets of the following:
B. – Burpees x 40 sec
O.- Overhead Claps x 40 sec
M.- Merkins x 40 sec
B.- Box Cutters x 40 sec
S.- Squats with a jump (temporary name change to fit the acronym) x 40 sec
Ricky Bobby to the corner of Foster and Hunt St. (by Farmers Market). PAX paired up and partner wheel-barrowed up the hill. Shout out to Low Tide for going the distance (props to anyone else that did as well). Ricky Bobby back to the Re-City parking lot for Mary.
Mary:
YHC was inspired by Banana Split Q at The Big Dance earlier in the week, where he displayed some extensive and impressively nuanced Heavy Metal knowledge. YHC doesn’t have that kind of knowledge to drop but did remember a popular metal song from the high school years that inspired some extra iron (5lb discs at most) on the bench press bar. Que up “Bodies” by Drowning Pool. Fortunately Banana Split wasn’t there to tell me how boringly mainstream my Metal tastes were. It went a little something like this…plank hold throughout…for every “bodies hit the floor” do a hand-release merkin…for the 1,2,3,4 part of the song do Everest climbers accordingly.
Announcements: Soybean plugged a challenge to all F3 men to support the local Urban Ministry of Durham. He’s forming a partnership to make it easy for all of us to provide belts and other necessities to folks in need in our local community. UMD is a great ministry doing great work so be on the lookout for more info on this from Soybean.
COT: Prayers out to the F3 community for any guys that are dealing with anxiety and stress. YHC has found a tendency to withdrawal and become inconsistent in these times instead of posting which is actually a great medicine for the soul. Prayers for any other PAX dealing with this especially heading into the holiday season when life can become more challenging and demanding.