Warm up
- SSH x 30 IC
- Arm circles: reverse x 10 IC and forward x 10 IC
- Imperial Walkers x 10 IC
- Squats x 20 SC
The Thang
Run DMC pyramid
Pyramid of Drydock, Manmaker, Clap Merkins (x 5, x 10, x 15, x 10, x 5,) each DMC round followed by hill sprint pyramid (x 1, x 2 , x 3, x 2, x 1)
After three-ish weeks on IR this was far more brutal than I was ready for and I changed course realizing the rest of the work out was beyond what YHC was capable of (if you can’t do it don’t Q it). So I Q’d on the fly.
On-the-Fly Shift
- Mosey to picnic tables 30 dips SC; 15 Urkins SC.
- Mosey to the tennis courts 1 minute peoples chair, lunge walk the width of the courts, bear crawl back.
- Mosey to the parking lot for some Mary, which I crowd sourced. I immediately regretted that decision.
Mary
Fieri: An extra hateful version of the Yul Brynner (look it up here https://f3nation.com/exercises/, it’s truly horrible)
Crowd sourcing over. We did some flutter kicks and called it.
Announcements
Super Cooper this weekend, get the details here: https://www.sportoften.com/event/21182/super-cooper–s-rockin—run-and-family-fun
I believe it was Skynyrd started a gofund me page for Florence recovery. DM him for details.
It’s Friday
BOM
Many great things about F3 and the BC crew specifically. I have come to appreciate the effort people (other than YHC) put into the message at the end. Outside of BC it’s not uncommon for the BOM to be a quick prayer request and move on. I really enjoy all the various points of view and different sources of wisdom shared at BC BOM’s. Until next time SYITG brothers.
Moleskin:
Memorable quotes for this morning:
Are you Q’ing on the fly? (during warm ups)
Why do you hate our shoulders? (even before Fieri’s Yul Brynner)