Two PAX met for EC sprint hills. As the clock marked 0545, 15 PAX circled up for YHC’s first
F3 anniversary and during the process we learned that Flenderson was celebrating his birthday
(more below).
Warm up
- SSH x30 IC
- Imperial Walker x20 IC
- Arm circles x 10IC
- Reverse x10IC
- Clock merkins x5 at 12,2,4,6,8,10, and 12 o’clock.
The Thang
Mosey to road entering The Wall.
Bear Crawl Curb Ladder: standing on one curb and facing opposite curb, bear crawl to other sideof the street, turn & place feet on curb to complete one Derkin. Crawl back and complete two Derkins. Continue to 12.
Mosey to tennis courts. Pair up
Partner 1 runs 1-2- 3-2- 1 sprint suicides using the 3 tennis courts. Partner 2 performs LBCs.
- Switch.
- Repeato but doing jump lunges the 2nd time.
- Switch
Mosey to bottom of the hill
Burpee ladder. In doing this, YHC realized that it was going to be difficult to untangle the PAX
out of that mess. Thus, ladder was shortened toward the end. The PAX performed
1,2,3,4,5,6,7,8,9,10,8,5, and 6 for a total of 74 burpees.
Mary
- Mountain climber x30IC
- Crab Jacks x30IC
- American Hammer x30IC
- Hammie (Stinky Pete) x10 each leg
- Arm Circles (Duplo) x10IC
- Reverse (Duplo) x10IC
- Flutter Kick (Bright Idea) x30IC
Announcements:
- Sunnyside tomorrow. Boyardee has the Q
- The Gambler Challenge, March 24. Sign up!
During Name-o- Rama we learned that Flenderson is turning 34 today. Thus, we added 34
Merkins (SC). Thanks, Flenderson and Boyardee for the reminder.
BOM:
YHC did not have anything prepared but what was said might have gone something like this. Excited to be celebrating YHC’s first F3 anniversary. YHC is proud to be part of the BC community and the F3 community and happy that YHC’s 2.0s are going to grow up with other 2.0s from this PAX. YHC knows that every man in the F3 community is someone with big dreams and aspirations for their family and their community. Today YHC is thankful for the opportunity to lead this great group of men. Until we meet again in the gloom. Aye!