“Tough times never last but tough people do.”
7 pax strong came out in the beautiful gloom not knowing what they were getting themselves into.
YHC decided to turn up the intensity level because he was unable to post all week. (sorry pax).
Welcome to F3, I am not a trainer…. you know the rest…
The Thang
quick mosey to seawall for some good old fashioned stretches.
COP #1: Warm up stretch
- knee slappers X 20
- Left leg over right, right over left
- Run in place 15 sec.
- wide legs- stretch left, middle, right
- Run in place 15 sec.
- arm stretches- left, right
- Run in place 15 sec.
- Windmill X 20
Mosey further down seawall
Webbicides:
like suicides, but including my favorite- BURPEES.
starting at lightpost #1, complete 1 burpee, run to lightpost #2, complete 1 burpee, run back to #1, complete 2 burpees, and so on through 4 lightposts.
YHC forgot to say this was a competition (that usually helps pick up the pace of the pax).
mosey to the top of the levee.
COP #2: Super 21
- 1 merkin, 1 FULL sit up, 2 merkins, 2 sit ups, increasing reps thru 10
- Recover- Monkey humps X 21
- Super 21- reps 11-14
- Recover- Mountain Climbers X 21
- Super 21- reps 15-18
- Recover- Hillbillies X 21
- Super 21- reps 19-21
Total Merkins completed: 231
Total Sit ups completed: 231
Word on the street was that JV gave birth to twins during this beatdown!
Tclaps PAX, tclaps.
mosey down levee to the sidewalk.
COP #3: Mary
- Russian Twists X 25
- Flutter kicks X 25
- Penguins X 25
Finish out with some traditional stretches.
Gather up around the…(JV runs to car to get flag)….Flag for count off, name o rama, and prayer.
Prayers for patience when things get tough, just like we pushed through this post, we can get through anything life throws at us.
Thanks for the privilege to lead this gloom.
-Cowbell
I’m still sore.