The self-ordained Golden Pinky Farewell Tour made its next stop at AMRAP this morning. In all honesty, YHC (Golden Pinky) was fairly apprehensive about this leg of the farewell tour, nervous that the faithful PAX that regularly post at AMRAP would be underwhelmed with YHC’s Q. YHC knew just who to turn to in order to ensure the PAX received a proper beatdown and enlisted the help of Grunge to Co-Q this morning’s AMRAP session—and he did not disappoint!
13 PAX appeared in the gloom to receive a proper AMRAP beatdown, with breaks mixed in to help lower heart rates.
The Warm Up
- SSH (x20)
- Forward Arm Circles (x10)
- Reverse Arm Circles (x10)
- Willy Mays Hays (x10)
- Frankenstein (x10)
The Thang
A brief explanation was given: the PAX would perform an AMRAP circuit broken into different categories – HTFU or Hambones (Legs), Tubs (Abs), Flyers (Arms), and U-boats (Shoulders). One PAX would be the timer, while the other PAX would perform one of the HTFU moves AMRAP-style.
The timer consisted of one PAX running to the playground, performing a “Mini-Murph” (5 pull-ups, 5 merkins, 5 squats), and running back to the circle.
The PAX grabbed a coupon and embarked on several rounds of alternating HTFU moves, starting with Hambones, then Tubs, then Flyers, and finishing with U-boats.
H – Hambones (Legs)
- Calf Raises
- Squats
- Alternating Lunges
- Swings
T – Tubs (Abs)
- Flutter Kicks with Overhead
- Leg Raises
- WWIIs
- 6-inch Hold
F – Flyers (Arms)
- Curls
- Wide Merkins
- Plank with Pulls / Shoulder Taps
- Overhead Press
U – U-boats (Shoulders)
- Bent Rows
- Dry Docks
- Upright Rows
- Straight Arm Raise
After the PAX completed the HTFU round, we “took a break” by sprinting the length of the parking lot and capping it off with 5 burpees. Then, back to the circle to complete another HTFU round.
When it was all said and done, the PAX endured an impressive 6 full rounds of the HTFU circuit.
Announcements
- Congratulations to Chef Tell and his M for the birth of their 3rd0!!!
COT
Thanks to Grunge for Co-Qing today and to all of the men who joined YHC for the second leg of my farewell tour!
As one does at 0300 as they rock their 2.0 back to sleep, YHC was thinking about The Dark Knight Rises as last-minute preparations were made regarding the message YHC would leave the PAX with this morning. In the movie, Batman’s first encounter with Bane does not go very well, with Bane delivering a beating so bad that he basically pounds Batman’s mask off his face. As Batman staggers up for one final attempt to defeat the bad guy, Bane says “I was wondering what would break first, your spirit or your body” and proceeds to overhead press Batman before literally breaking Batman’s body.
YHC thought about our F3 brothers that have been affected recently by injury recently and how, though their body may currently be “broken,” they continue to keep their spirits high and look forward to the day they can join us again back in the gloom. YHC also thought about the upcoming GORUCK Tough that many of our F3 brothers will be enduring and how their success in the event will likely boil down to their spirits and the internal battle between their mind and their body. In both cases, YHC thinks their spirit only stands a chance because they are surrounded by the fellowship and support of their fellow F3 brothers. Unlike Batman, who had to do it alone, we never have to endure any situation alone and we can lean on our brothers to keep our spirits high even when our bodies go through the fire.