4 PAX stretched their legs during a 5K EC and 12 more PAX joined in for the ME. YHC is always excited about Qing HOP because there are just so many options to choose from. After playing around with a few ideas, YHC settled on a classic HOP steel/tire beatdown to the theme of ring around the rosie. Let’s get to work.
Warmup
- SSH IC x30
- Imperial Walkers IC x15
- WMH IC x10
- AC IC x 20, both directions
- Peter Parkers IC x10
- Parker Peters IC x10
- Peter Parkers IC x10
- Mosey around the church to the steel pile
- Circle up and 10 burpees OYO to get ready
The Thang
- Count off by 2s and split up into 2 teams
- Team 1 grab the tire – Bear Crawl Tire Flips
- Team 2 grab some steel – 4 corner steel work
- Here’s what we’re going to do: Team 1 will line up behind the tire in bear crawl and first PAX fill flip tire and run to the back of the line. Tire will move in big circle around all four islands. Team 2 will travel with steel to each of the 4 islands and do exercises at each island. Once all 4 islands are done, switch with Team 1. Team 1 grab steel and do same exercises as Team 2. Will do multiple rounds.
- Island exercises:
- Round 1: 20 OH Press, 20 Curls, 20 Goblet Squats, 10 Jackass Merkins (JAMs), switch teams
- Round 2: 20 OH Press, 20 Curls, 20 Goblet Squats, 10 JAMs, switch teams
- Round 3: 20 Rows, 20 shoulder raises, 20 squat and press, 10 JAMs, switch teams
Mary
- Flutter Kicks IC x50 (Bushwood!)
- American Hammers IC x30
- Superman Ring of Fire (count to 5)
- Ski abs IC x10 (plank position)
- Ski abs IC x10 (bows and toes)
Announcements – Custom HTL this weekend – Support our PAX!
COT
Prayers for Botched sister-in-law who is in labor. Best wishes for momma and baby!
YHC was inspired by the hard work of the PAX this morning. Especially the young FNGs! Shout out to Garfield and Hello Kitty for getting through the workout. Those guys are friends of Brawny (2ply’s 2.0) and did a hell of a job on their first time out. There is something in all of us that drives us everyday to work harder, better ourselves and try to better others along the way. It is a characteristic that we all share in F3 and we are definitely not the norm.
To those brave PAX getting ready to crush the Custom HTL this weekend, good luck and God speed. YHC ran across this quote today and thought it was particularly relevant and powerful. “Let no one be deluded that a knowledge of the path can substitute for putting one foot in front of the other.” – M.C. Richards Go get it boys! One step at a time.
SYITG
OPEC