EC:
4 Pax got in a 2 miles ruck and ruck PT
6 maniacs did the triple Lone Pine run (4.5+ miles)
Main event: (17 PAX)
Warm-up
Because the Lone Pine crew hadn”t run enough we mosey”d up to top lot to kick things off
SSH x 25 IC
WM x 10 IC
WMH x 10 IC
Merkin x 15 IC
LBC x 20 IC
Then the real fun started. We mosey”d back down the OEC and found some wall for Dips. After x 20 IC, YHC instructed all to turn around and grab some pole, which lead to creative mumblechatter. Laughter was quickly squashed with OH Inverted Rows IC x 10. Back to wall for Dips x 15 IC, then back to pole for UH Inverted Rows IC x 10. We finished up with Dips x 10 IC and mosey”d on down to the sand volleyball courts.
There PAX partnered up and we embarked on a plank/merkin/pull-up set. All PAX started in plank position, first set of partners hopped up, went to pull-up bars and cranked out 5 pull-ups. Reps were counted out and all planking PAX did 5 coordinated merkins. First pair returned to plank position (all over PAX continue to plank) and second pair jumped up to grab their 5 pull-ups. As they counted out 5 pull-ups, all planking PAX did 5 merkins. So on and so far, all the way through last set. 8 total, so each PAX got in 35 merkins, 5 pull-ups, and a lifetime of planking.
Next, we partner-carried in sand. One partner carries other the full length of the sand, then flap jack and partner 2 carries back to starting point. Seemed pretty easy (“says the man with no partner”), so YHC called repeato and everyone did it again. Except of course, YHC who was odd man out and subbed in Lunge Walks in the sand.
Time for another round of plank/merkin/pull-up pain. Another 35 merkins, 5 pull-ups, and infinite planking for each PAX.
Back to the sand – this time for partner leap frog! Pretty simple. Partner one lays down in the sand in front of partner two. Partner two frog (broad) jumps over him and then lays down in the sand. Partner one stands up and frog jumps over partner two. Flap jack the full length of the sand and mosey back to starting point.
One final round of plank/merkin/pull-up. Another 35 merkins, 5 pull-ups, and an eternal plank for all.
We didn”t quite have sand in every nook and cranny, so we used a partner wheel-barrow complete the sugar cookie experience. Down the full length of sand and back depending on your partner. YHC”s instructions were a little foggy at this point, so some PAX got more sand than others.
Once all were done, we headed over to Tar Heel Warrior Mountain for some Heartbreak Hill modified DORA. Each pair of partners had to complete a total 20 burpees, 60 merkins, and 100 Imperial Walker Squats (IC). While one partner cranked out reps, the other ran to the top of the mountain and back down. Flap Jack until all aggregate goals hit. (Team of 3 completed 30, 90, 150) Once you and your partner finished, you simply kept running up and down the hill until all PAX were done.
Back up the mountain, one last time as an out of breath unit and we were done. No time for Mary, but plenty of time for cursing sand and wondering how long it will take to get it all out of shoes, hair, cars.
COT
Announcements: Special Star Wars themed workouts tomorrow for May the 4th @ OCL and TBR.
Prayer Requests: Boucher asked all to keep a couple of family friends battling cancer in prayers
Closing Thought – thankful for the support of this group and encourage all to take the support that F3 provides in our lives and pay it forward by supporting others in need.
My Little Pony