Intro:
YHC has been out of the F3 mix for over a week dealing with sinus issues. It’s been difficult being away from something that I really have come to rely on so I was grateful to get back out there this morning. I called out some ManMaker EC on slack but when I realized that I was going to be solo I modified to a strict pull ups only plan. Another example of how for me having other PAX out in the gloom really forces me to push myself – I can’t be trusted to go as hard as I should on my own. Luckily some other PAX were in the parking lot a few minutes before 530 so we were good to go!
Warmup:
30 SSH IC
5 Slow Merkins IC
10 Slow Low Squats IC
10 Willy Mays Hays IC
10 Imperial Walkers IC
Thang 1:
Head out to the road and All PAX Line up on 1 curb for the Irkin/Derkin Bear Crawl/Crawl Bear Combo. PAX were told that we would only take breaks when a car interrupted us otherwise we would continue. This ended up being a bad idea.
10 Derkins – Bear crawl to other side for 1 Irkin.
Crawl Bear back for 9 Derkins – Bear crawl for 2 Irkins
Crawl Bear for 8 Derkins – Bear Crawl for 3 Irkins
Etc. until
10 Irkins/1 Dirin
We had 1 car break, YHC imagined a few others and according to Chum – Zook Jedi Mind Tricked YHC out of the 7/4 round along the way. No one complained that some reps may have been omitted and all rejoiced upon completion of this Thang.
Thang 2:
Mosey up Woodland Grove to the first intersection.
10 IC Good-Form Burpees together.
Mosey to next intersection down Hawk Point
20 WW2s
Mosey to bottom of Quarter gate.
Thang 3:
Count off by twos for a repeat of a piece of one of Zook’s old Q’s – “Quarter Gate Hate”
1s call out an exercise for 2s to complete while 1s run up to the top of the hill and back
Continue until everyone calls an exercise.
Exercises were:
LBCs, Peter Parkers, Parker Peters and I forget the 4th one. ..
Thang 4:
Mosey around Cardinal Ridge and Up the Hill to the Basketball Court. Usually this is where the OGs like to do the 100 Merkin Pyramid but we’d already done enough Merkins so we did the 100 Squat Pyramid instead.
Mosey back to the AO:
Mary:
50 IC Boxcutters was the plan but we cut it short because PAX were whooped – believe we halted somewhere around 32….
COT:
Nothing profound today – but I did break out my old Road ID that I found while cleaning out the kitchen junk drawer over the weekend. I would advise all of you to ensure that you have emergency contact info on your slack profile or wear a Road ID or similar – we aren’t kids out here and things can and do happen – be ready. Until Next Time – AYE!
Moleskine:
Welcome to Snip who will be joining us in the gloom from Carpex for the next few weeks. Also – If you decide to include your M’s # on your slack profile – beware the creeping Mothman….