YHC completely forgot about his Q today. Which happens to all of us at some point or another. But, thanks to a subtle call out last night, YHC didn’t show up completely unprepared. Just mostly.

2 PAX started things off with an EC 5k and 15 PAX showed out for the ME. Let’s get this work.

Warmup:

• SSH IC x50
• Willie Mays Hayes IC x10
• Imperial Walkers IC x10
• Slow Merkins IC x10
• Slow Carolina Dry Docks IC x10
• Slow squats IC x10
• Mosey to track

The Thang:

• Phase 1: Soccer Field
  • Mosey to the soccer field
  • PAX grab a partner
  • PAX 1 runs a lap as fast they can while PAX 2 does AMRAP True Americans until PAX 1 returns.  Switch
  • Round 2: AMRAP Jump squats
  • Round 3: AMRAP LBCs
  • Mosey to the back entrance
• Phase 2: The Spider-Man Yurpee!  What?!
  • So, I was sitting on the couch watching a movie with my 5yo son when my phone buzzed and I was reminded that I had the Q today. Oops. So, not having much time to plan I asked him which one I should do, Spider-Man burpees or Yurpees…He said, “what’s a Spider-Man Yurpee?” and, I started laughing out loud. Sorry guys….
  • The Spider-Man Yurpee is a combination of the two greatest burpee variations of all time… the Spider-Man burpee and Yurpee of course. So here goes, the motion will be a full burpee, starting with a clap merkin, straight into a Spider-Man merkin on both sides (R knee to R shoulder as you go down, push up, L knee to L shoulder as you go down, push up)…should feel like 3 merkins total…then hop up and complete 2 tuck-jumps. That equals 1 Spider-Man Yurpee.  Enjoy!
  • This fun exercise is designed to do in low volume increments…or you’ll probably die. ?
  • So, with that in mind, we lined up on the entrance and completed 3 Spider-Man Yurpees at each light all the way to the end. For a grand total of 27 Spider-Man Yurpees…Yippee!
  • Mosey the long way to the drop off area
• Phase 3: Drop off
  • PAX grab their partner
  • Same iteration as before with one PAX travel and other PAX exercise, this time with a lap around the drop off lane…
    • First exercise is AMRAP Dips, switch and repeat
    • Then AMRAP WWIIs
    • Then High Plank hold with feet on the wall
  • Mosey back to start for Mary
• Mary
  • Flutter kicks x30 IC
  • Hello Dollys x20 IC
  • Heels to Heaven x30 IC

Announcements: The BULL is on 30 Oct at 0700. Be there.

COT:

YHC is struggling with a lot of emotions regarding the failed exit in Afghanistan and the subsequent deaths of 13 service members. It is hard to explain, but this is a tragedy on so many levels and the families of those men and women will never be the same. It makes me so sad for them. It also makes me incredibly grateful for all of the blessings I have in this life, which are too many to name here. So, lets again be reminded of just how good a life we have in this country and the community of F3 men we get to call brothers. Aye!

SYITG

OPEC