YHC had the opportunity to get out of Chatham County today, and that opportunity yielded the pleasure of working out with some great SoDu men at Tobacco Road. Heck, Vespa even showed up on his motorcycle.
Greetings & salutations. Fist bumps. One minute warning. One more car pulls in. 10 guys ready to rock-n-roll:
Warm Up
- Double-Time SSH
- Imperial Walkers
- Slow Merkins
- Mountain Climbers
- Pax Choice
Main Event
Rock-n-Roll
Partner up, mosey to rock pile, and secure one rock per team. Move to soccer field and line up along goal line.
One partner with rock on the goal line performs rock exercise; other partner performs movement. Flapjack and repeat so that each man gets two sets of rock exercise and two sets of movement per round:
- Round 1:
- Yanni Merkins (right hand on rock, left hand on ground. Do a merkin. Move right hand to ground and left to rock. Do a merkin. Continue in alternating fashion).
- Bear Crawl to midfield & sprint back
- Repeat
- Round 2:
- Blockees (Hold rock. Drop down burpee-style. Merkin with hands on rock. Return to standing position, and clean & press rock)
- Lunge Walk to midfield & sprint back.
- Repeat
- Round 3:
- Squats while holding rock.
- Crab Walk to midfield & sprint back.
- Repeat
- Round 4:
- Curls with rock.
- Crawl Bear to whatever the third blue line is called (about 2/3 of the distance to midfield) & sprint back.
- Repeat
- Round 5:
- Overhead Press with rock.
- Backwards run to midfield & sprint back.
- Repeat
Return rocks to pile.
Mary (x25 IC):
- Flutterkicks
- Dancing Chilcutts
- And, of course, Floyd Plank!
Announcements
The Bull is coming in Oct. 26!
COT/BOM
I am grateful for the opportunity and for the men’s support today. I do not take it granted. As the majority of us know, F3 is so much more than just “a workout group”. But it’s also difficult (at least to me) to really articulate what F3 truly is. For me, one of its defining characteristics is that it really is perhaps the best part of my day. Time during which I get to sweat, laugh, stress, become uncomfortable, realize that being uncomfortable with like-minded men is actually comforting, get to act and feel like a man. I hope and trust that you all feel the same, and that you do not take it for granted. Thanks again, and until next time – Aye!