YHC sent out a shameless threat on Monday evening on the Vortex Slack channel with warnings of an old school classic ‘skull busting’. Well, the men of the vortex were not threatened
at all and showed up in droves (23 PAX) to receive this skull busting. The numbers were larger than expected and YHC had to modify at the last minute to accommodate the larger group.
Lesson 1 learned, do not threaten the men of F3, they will respond!

The warm up:
Typical 400 m
SSH X 30
Air Squats X 20
Merkins x 25
Arm circles forward and reverse X 10
Overhead claps x 30
Cherry Pickers for a little while
Overhead claps x 20

Field work:
Movement 1:
Everyone on the end line. Bear crawl midfield, sprint to other end line and back and then run
complete 400m run around both fields, recover in people’s chair until all PAX finish. Recover
with 10 8-count body builders OYO.

Movement 2:
Everyone on end line. Walking lunge to mid field, good luck catching Big Kat. Sprint to other
end line and back and then Run another 400, recover in people’s chair until all finished.
Recover with 15 burpees OYO.

Movement 3:
Everyone on end line. Crawl bear/crab walk combo to midfield, Sprint to other end line and
back and then run another 400, recover I. People’s chair until all PAX finish. Recover with 25
Carolina Dry Docks.

The PAX were divided into 2 groups. One group headed to pain ground for 10 pull ups, 20
Australian rows, 30 cadence count dips. The other group remained on field and ping ponged
back and forth on soccer field stopping at every 18 yd line, midfield and end line for 10 merkins.
After the first down and back, an audible was called and we reduced merkin count to 5, and the
3 rd trip merkins were no longer an option so we switched to BWS x 10, fortunately group 1 was
done at the playground and this exercise was over. Groups 1 and 2 swapped places, and
completed the same exercises.

The groups reconvened at mid field for 2 minutes of Mary which left us just enough time for 51 flutter kicks.