19 PAX came out for a fairly standard circuit-style F3 workout, with one minor twist.  “No Man Left Behind” meant instead of “planking it out” when a set is complete, the faster PAX had to keep doing that exercise until the last man was finished, which more often than not, was YHC.  On the other end of things, two of our most, um, seasoned, participants (Pookie & Stevie Ray) were consistently finishing each station 1-2.  We also welcomed FNG Balki (named for one of the greatest characters in 1980’s/90’s television), because “he’s a foreigner and he’s from Chicago”.

Warm-up

25 SSH

10 arm circles, forward and reverse

10 Willie Mays Hayes

10 Good Morning

The Thang

The road around the SV Green served as our track with four corners.  One exercise in each corner.  First, Crawl-Bear from Corner 1 (Lumina) to Corner 2 (Subway).  Second, 5 World War 2’s in Corner 2.  Third, run to Corner 3 (Rasa Malaysia). Fourth, 5 Merkins in Corner 3 (no man left behind).  Fifth, Bear-Crawl to Corner 4 (La Vita Dolce).  Sixth, 5 BW Squats in Corner 4.  Seventh, run back to Corner 1. Eighth, 5 Burpees (no man left behind).

Repeat the above with 10 reps in each corner.

Repeat again with 15 reps in each corner.

Now with 20 reps in each corner.

(Time running short) back to 5 reps in each corner.

Mary

Borrowing something YHC learned from our neighbors to the West, we did one set of Asheville Abs.  10 crunches, in cadence, in succession, in 4 different leg positions (out, bent, butterfly & straight), pyramid-style (1,2,3,4,3,2,1).  Comes out 140 crunches non-stop to cap off the fun!