3 PAX for EC 5K. 6 PAX joined YHC in the rainy gloom to celebrate 3 years of F3. In honor of this noteworthy and momentous occasion, YHC led the PAX on a trip around the sun in the spirit of THREE years. But just to make sure no one got lonely on the way, each PAX got to pick a friend to accompany him on his travels. Let’s get to work..

Warmup:

• SSH IC x30
• Overhead clap IC x30
• Squats x30
• Merkins x30
• Mountain climbers IC x30
• 3x Jackass merkins OYO
• Mosey to the cinder block pile and grab a friend

The Thang:

• Stage 1: Main entrance bottom to top
  • Mosey with block in rifle carry around the school to the bottom of the main entrance
  • PAX drop block and do 3x jackass merkins OYO while Q explains the exercise
  • PAX will run with block to next light and then drop and do 3x alternating block merkins – left side & right side = 1
  • Then pick up block and run to next light, drop – 3x alternating block merkins, etc. to the top
  • Pick up the six – don’t forget your block…
  • Once all PAX are done, mosey rifle carry to the small parking lot
• Stage 2: Small parking lot
  • 3x Jackass Merkins OYO
  • PAX will run around small parking lot circle with block, stopping at each end for 3x Thrusters, 3x lunges (1,1,2,2…), 3x goblet squats
  • 3 rounds
  • Pick up the six – with block
  • Mosey to drop off area – rifle carry block
• Stage 3:Drop off
  • 3x Jackass merkins OYO
  • 3 rounds of single count
    • 15x Front raises
    • 15x Dips (feet on block)
    • 15x Curls
  • Mosey around the front of the school to the pull up bars – rifle carry block
• Stage 4: Pull ups and such
  • 3x Jackass merkins OYO
  • 3 rounds of
    • 5x pull ups
    • 5x OH Press
  • Mosey to the block pile and drop off your favorite block on the block pile – rifle carry of course

Mary:

• 3x Jackass merkins OYO
• Flutter kicks x30 IC
• American Hammers x15 IC
• Tar Heels to Heaven x30 IC
• Superman Ring of Fire (15 count hold at each PAX)

Announcements: Holiday Hometown Hope donation competition will rap up today at 9PM EST. Give what you can to your favorite AO for a chance to win a HUGE prize. Donations will still be accepted over the next couple weeks, but the competition for AO dominance ends today.

COT:

Gents, it has been 3 years since YHC finally agreed to show up to a F3 workout, courtesy of months of EHing from Knope.  The last 3 years have changed my life in ways I didn’t know were possible. I’ve become more confident in life, more committed to my marriage and my role as a father, and more willing to step up and lead when needed. None of this would have been possible without the encouragement and example that you all show me and others on a daily basis. Thank you for being such a positive influence in my life and for being there for me when times got tough. Thank you for all you will do today and everyday hereafter. Thank you.

SYITG

OPEC