It’s Like That

September 28, 2018

WHEN: 09/28/2018
QIC: Germ
PAX: Boyardee, Skynyrd, Manwell, Fieri, Stubbs, Bright Idea, Horney Toad, Hickory, As Is, Germ

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)