A hurricane is a powerful, yet brief storm that leaves destruction in its wake that then calls for renewal and rebuilding. http://sumo.ly/bPdU via @robkingfitness

13 PAX showed up at #TheBigHouse this morning for what might be one last F3 workout before Hurricane Florence hits the triangle. This morning’s theme was pretty easy to come up with and after some googling of “hurricane workouts”, YHC found a solid template to follow (http://www.robkingfitness.com/cardio-training/what-is-a-hurricane-workout/).

WARM-UP

• Before we get going. YHC asked if anyone had any relatives that share their namesake with the approaching Hurricane. Idea was to punish those PAX immediately with 5 burpees but no one spoke up. Not sure if Florence will ever be on list of top 10 baby names ever again.
• Mosey to Round About
• Time for some Music. For length of song, the PAX will do SSH, every time you hear “Hurricane” do a burpee.

https://www.youtube.com/watch?v=I3ZL8ZVWVz8

THE THANG

• So a hurricane workout essentially consists of 1-5 rounds of 3 cycles of 3 exercises. First exercise of each cycle will always be a run. That will be followed by 2 other exercises. Idea is to start at a category 1 (easy) and work your way up to a category 5 (hard). Today we just had time for 3 categories.
• Start at top of Great ridge headed downhill. This will be start and finish
• Category 1:
  • Mosey downhill 2 intersections
  • 15 slow merkins IC
  • 15 slow squats IC
  • Mosey to end of Great ridge and back to intersection
  • 15 slow merkins IC
  • 15 slow squats IC
  • Mosey uphill back to Start
  • 15 slow merkins IC
  • 15 slow squats IC
• Category 3:
  • Jog downhill 2 intersections
  • 15 spider man merkins
  • 15 monkey humpers
  • Jog to end of Great ridge and back to intersection
  • 15 spider man merkins
  • 15 monkey humpers
  • Jog uphill back to Start
  • 15 spider man merkins
  • 15 monkey humpers
• Category 5:
  • Run downhill 2 intersections
  • 15 explosive merkins (attempt for hands to leave ground on the up)
  • 15 jump squats
  • Run to end of Great ridge and back to intersection
  • 15 explosive merkins
  • 15 jump squats
  • Run uphill back to Start
  • 15 explosive merkins
  • 15 jump squats

MARY

• Ring of Fire Gorilla Humpers. Each PAX x 10
• American Hammers X 15
• Heels to heaven X 15
• Flutters Kicks X 15
• LBCs X 15

Announcements

• Prayers for everyone in our area in regards to dealing with this Hurricane. Pray for safety for all and as Nitro said, remember there are some folks right now deciding what they want to take with them, and what items in their house they are okay with possibly never seeing again.
• Congrats to all PAX who finished the Blue Ridge Relay this past weekend. Really was a great experience for YHC and demonstrated the F3 brotherhood perfectly
• Congrats to Rambler, Aldophus, and Sweats for the Go Ruck HTL in NYC this past weekend. Rambler wanted to thank all for encouragement and support. War stories to be shared at the Crunkleton next Thursday at 7.

BOM

So as I was searching for Hurricane workouts I came across that one quote that not only describes a Hurricane but I think encapsulates the F3 community as well. A hurricane is a powerful, yet brief storm that leaves destruction in its wake that then calls for renewal and rebuilding. We beat each other down in workouts, give each other hard time with mumble chatter, but we are always there afterwards to help rebuild and renew each other as men, fathers, and husbands. That’s an amazing part of the F3 community and I thank you guys for that and encourage you to keep doing your thing. Till next time in the gloom. Aye!

Moleskin

• Lots of good mumble chatter during the ring of fire gorilla humpers
• Rumor is that PaperJam specifically did laundry last night so he could wear his Kentucky shirt today. Also thank him for what YHC will now refer to as “A Tebow Count”. Any exercise that goes to 15.
• YHC was really hoping for the opportunity to name an FNG FloJo today, but alas, that will have to wait.