After Doogie monopolized the Q sheets last week, YHC was happy to volunteer to take on #thebigdance for a little revenge. Why vengeance? Well if you spent all last week with the same Q (Doogie), you”d be itching for your chance to inflict pain on the PAX. Doogie did verbally commit to YHC while climbing 50 flights of stairs on Sunday, but alas, a fartsacker.
Sweats, Beano, Floyd, YHC, and Cardiac would take on a KB circuit for EC. If you”re looking to do a KB workout at home, EC consisted of squats, lunges, get-ups, swings, and goblet carries. The goblet carrier was the timer. Completed 3-4 complete rotations.
More cars started pulling in, so it was time to stop the KB fiesta, and to start Shake It”s Revenge.
Warm-Up:
- SSH x30
- WMH x12
- Windmill x12
- Swiss Merkins x10
- left/right jumps over line 60 sec
- forward/back jumps over line 60 sec
The Thang:
Time for the main event. Jog over to everyone”s favorite hill. Backwards run up the hill, complete 10 burpees, and jog back to the bottom. 5 reps total. As usual, it doesn”t pay to be fast as we picked up the 6 to complete the exercise together. Happy Gilmore unveiled the Happy Plank, a more sexy and provocative version of the embarrassingly simple Floyd Plank.
Mosey over to the pavilion. Little grip and core endurance. Each PAX dead hangs off the rafters for 1 minute. YHC then gave them a minute of recovery time in the form of a 6-inch leg hold. Repeato on both exercises.
Jog over to the tennis courts. Time for some animalistic behavior. 1st, the Bear. Bear crawl to the end of the tennis courts completing 5 merkins at the end of each court. Crawl bear back to the start still completing 5 merkins after each court. 2nd, the Crab. Same idea as the bear except PAX performed 5 V-ups after each court. As we always do at F3 Churham, PAX picked up the 6 as they completed each beastly beatdown. Unfortunately 0615 came quickly and the PAX were saved from being turned into a pack of gorilla.
COT:
No announcements or prayer requests today, so Floyd suggested YHC write a monologue.
When I first started F3 I started going out about 2-3 times a week in order to get in shape. I realized that my goal of getting in shape was too broad, what does in shape actually mean? I needed to set a more specific goal. At the turn of the year, I decided to take on the F3 250 and 1000 mile challenge. Setting these high reaching goals forced me to not just show up 2-3 times a week, but pushed me to doing EC, and getting out there almost everyday. Since then I”ve change my goal to 500 workouts, and I want to complete the Spartan Trifecta. If you haven”t done so already set a goal for yourself, but make it hard. Push yourself to the brink to meet that goal, and make a plan to beat it. Cardiac is working towards running a 5 minute mile, and has a plan in place. Many PAX are going to be attempting GoRuck events and have signed up for the Pathfinder training program. Floyd wants to not be med evac”d from the Asheville Super, so he”s been running and doing flights of stairs. Don”t be like my 8th graders who tell me their goal is to get an A, but refuse to do their homework, or take notes in class. They have a goal, but they don”t have a plan to meet that goal. Find your limits and conquer them. Let me leave you with a quote from one of my favorite American Ninja Warrior athletes.
“I want to know where my limit is, so I can crush it” – Jessie Graff