Of all of YHC’s many pleasures in life, two stand above the crowd: experimenting with new exercises and not counting reps aloud while leading a workout (hypoxia sucks). This steel-laden beatdown hit both marks.

Warm-up

10 reps of: good morning, windmill, overhead clap, air press.

5 reps of: burpee

One lap around church at fellowship pace.

The Thang

YHC set up two stations in the small parking lot: a steel station and a bodyweight station. The PAX  completed a prescribed exercise at the steel station for 1 minute (as many reps as possible)then traveled to the bodyweight station, where they completed another exercise for 1 minute (as many reps as possible) before traveling back to the steel station. This pattern continued throughout the workout.

Since 99% of the movements we complete in F3 are simple forward motions, YHC wanted to incorporate as many lateral and reverse movements into this workout as possible.

Round 1

Steel Station Exercises: reverse lunge, shoulder press, bent-over row, goblet squat

Bodyweight Station Exercises: side lunge, alternating offset merkin, superman pull-up, and side shuffle hops

Method of Travel: crawl bear, reverse crab walk, backwards run, karaoke (both), sideways bear crawl (both)

Jog one lap around church.

Round 2

Steel Station Exercises: reverse lunge thruster, shoulder press, bicep curl, goblet squat

Bodyweight Station Exercises: skier squat, spiderman merkin, superman angels

Method of Travel: crawl bear, reverse crab walk, backwards run, karaoke (both), sideways bear crawl (both)

Mary

We ain’t got no time for that today.

COT

Welcome FNG Oktoberfest!

Prayers to those who are traveling, those who are unemployed or looking for a job, and those who are impacted by Hurricane Isaias.

Thanks to the PAX who showed up and put out their best effort with YHC this morning. It felt great to see such a big turn-out. Clearly YHC enjoys experimenting with novel exercises. Not all of these exercises will work. In fact, many will be duds. YHC only wants to revisit effective exercises in future workout. Therefore, if you felt like an exercise from today’s workout was particularly great or particularly ineffective, please DM YHC on Slack with your thoughts. Much appreciated and much love to you all!