7 PAX for Manmaker EC and 13 PAX for the ME. YHC cooked up a tour of one of the greatest AOs around, to celebrate the glory of the Falcon. With the temperature somewhere near the freezing point, YHC knew the PAX wanted to get their blood pumping quickly. And that is just what we did…

Warmup:

• SSH IC x25  – slow
• Imperial Walkers IC x15
• Willie Mays Hayes IC x10
• SSH IC x25 – fast
• Slow Merkins IC x20 
• Mosey around Jordan (via Garrett rd.) to the far entrance off Garrett

The Thang:

• Phase 1: Far hill – Lunge walk/bear crawl
  • PAX will lunge walk from the speed limit sign at the entrance to the school to the next speed limit sign at the top of the hill
  • PAX will immediately drop into a bear crawl and crawl down the hill to the bottom near the tree
  • Low squat hold for the 6
• Phase 2:  The hill
  • Bunny hop to the top of the hill run down
  • Gorilla walk to the top of the hill run down
  • Partner up – broken wheel barrow with partners switching as needed to the top of the hill run down
• Phase 3: The guard rail
  • Dips – IC x15
  • Tuck jumps – OYO x20
  • Derkins – IC x10
  • Tuck jumps – OYO x20
  • Dips – IC x15
• Phase 4:  The Yurpee circuit
  • A Yurpee is a Burpee with a little flair.  PAX will complete a Burpee, but the merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee.
  • Run up to the traffic circle, 5 Yurpees
  • Run up to the gate, 5 Yurpees
  • Run back down to traffic circle, 5 Yurpees
  • Finish at the traffic circle
• Phase 5: Traffic circle
  • Climate Change (Al gore ROF with 5 Merkin time bomb) – PAX hold a low squat and ‘hug a tree’ while each PAX does 5 Merkins around the circle in ROF
  • Mosey to the I-beam
• Phase 6: Dealer’s choice
  • Mosey to the I beam
  • PAX choose between AMRAP pull ups – to hang, OR BTTW – for a period of time (3 sets)
    • 1 min
    • 45 sec
    • 30 sec
  • Mosey back to start

Mary:

• Box cutter IC x30
• High plank to low plank on my ‘down’ and ‘up’ x5
• Flutter kicks ring of fire – all PAX x5 IC for a total of x65 IC flutter kicks

Announcements:

• The Wolf is tomorrow 2.29.2020 – 0700-0900 (EC is available at 0600)

COT:

For some of us, F3 is about the workout, and that’s fine.   For others it is about a lot more.  YHC had the pleasure of running alongside a fellow PAX yesterday during The Moose and we were discussing the value of this group in our lives.  For us, this group is a release from the pressure of life while making us stronger and more capable to carry the weight that is always on our shoulders.  In all the shoes that we fill, the responsibilities and expectations can be overwhelming.   Whether those responsibilities are dad and husband duties, job/career related tasks/projects/expectations, or the many other things that occupy our time.  For YHC, showing up for a workout and sharing in fellowship with my brothers gives me energy and fuels me to be a better father/husband/student/employee/etc.  It gives me comfort knowing that regardless of ‘why’ we are part of F3, we show up and we show out for our brothers.  Thank you being who you are and for giving me the opportunity to lead.

SYITG

OPEC