Coxswain, Honey Badger Site-Q, invited YHC to take a turn at the Honey Badger and YHC gladly took the opportunity to return to a unique AO where you never know what you are going to get!

We had a solid group of 12, which as luck would have it was exactly what YHC wanted to have to make the Q plan work optimally.

The Japanese proverb “Fall down seven times, stand up eight” or “Nana korobi, ya oki,” has been resonating with YHC the last few days.  The quote means choosing to maintain a growth mindset, learn from your challenges  and keep up the hope.  It means that your focus is on the present and future rather than the past.  YHC has been letting all the b.s. that has been going on around in the world, the country, the community, the University, and the department and this quote has helped crystalize a way to go forward and avoid falling into victimhood and realizing we have agency to determine whether we get up or not.

Warm-Up

We had a prolonged warm-up as we were going to be using a lot of different muscles and wanted to make sure we were warm (the PAX noticed a kettlebell ominously staring at the PAX from just outside the warm-up circle):

SSH IC x 20
IW IC x 10
Hillbillies IC x 10
Arm Circles IC x 20 (forward, small, big, reverse)
Michael Phelps IC x 10
Willie Mays Hayes IC x 10
Mountain Climbers IC x 10
Peter Parkers IC x 10

We moseyed to the circular park just north of the startex for…

The Thang
The Pax counted off into six groups of 2 and would rotate around the circle working out in groups of two:

The first rotation was as follows:
1 – 25 Kettlebell swings per PAX, other PAX sits in a low squat hold.  This would be used as the timer for the rotations.  This was also a sneaky way to help YHC get the 200 KB swings in to support the last day of June Swings and Maraschino’s Accountability CSAUP.

2 – Merkins AMRAP

3 – Squats

4 – Air Shoulder Press

5 – Swimmers (on our ones, alternating arm/leg raise)

6 – Dips

After the first rotation, we did some American Hammers for Core exercise IC x 20

We inverted the next round and switched a partner with the group across the circle from each group.

1 – 25 Kettlebell swings per PAX, while the other PAX sits in a low squat hold.  This was again used as the timer for the rotations.

2 – Bent over rows (using nearby rocks as weights)

3 – Squats

4 – Squats

5 – Dead bugs

6 – Derkins/erkins

We moseyed back to the AO for

Mary

LBC IC x 10
Ski Abs IC x 10
Flutter Kick IC x 40
Peter Parker IC x 10
Parker Peter IC x 10
Peter Parker Peter IC x 10
Plank Jacks IC x 10
Heels to Heaven IC x 20

COT
Prayers and thoughts to all those effected by the tragic building collapse in South Florida.

Failure is inevitable in the human condition and can lead one to develop a limit of dreams, goals and impact.  A fundamental virtue of F3 is to fall down and get back up again and use those daily experiences to inspire action, positivity and growth in our individual lives, spheres of influence, communities and society at large!

Aye!