Today is YHC’s second anniversary with F3. Tclaps AGAIN to Reluctant Yankee for EHing me. No one got me cotton (you PAX with Ms remember that cotton comes after paper), so rocks it is. After a disclaimer, the PAX was off, with YHC being a bit more sure than his first Q, where RY kept interjecting instructions. Rudy seemed to have assumed that role forever more, but his pinky is still sore, so he’s running amok while the rest of the PAX is getting dizzy counting his laps. Anyway, after a mosey to the rock pile,
COP1 (for Amnesty and Rudy):
- SSHs x30IC
- IWs x30IC
- Don Quixotes x15IC
- Arm Circles 30xIC forward, 30xIC back
- Low double slow squats (4-count down, 4-count hold, 4-count up): 30xIC
- Face time a la Rudy: Merkins 25xIC, Peter Parkers 25xIC, Mountain Climbers 25xIC, JLos 25xIC
Get cotton, er, rocks for COP2 (for Bubba): to the bleachers for some deep lifts:
- Bench press 25xIC
- Shoulder press 20xIC
- Bench press 15xIC
- Shoulder press 10xIC
- Bench press 5xIC
- Curls 20xIC
- Rows 15xIC
- Curls 10xIC
- Rows 5xIC
To the kiddie gym for COP3 (for Triple Shift or Shorty): rotate pull-ups AMRAP, dips AMRAP, crooked rows (using twisted bars at different heights) AMRAP, swinging merks AMRAP, and 12 burpees for the count. Rinse and repeat.
Mosey to the field for an interlude: lunge walk about 50 yards to Circle of Mary:
- Russian twists (for YHC): 20xIC
- Crunchy rolls (courtesy of Gus from Chattanooga): crunchy frog, then roll over without using arms for another crunchy frog, then roll back without using arms: 10xIC
- Dr. 2 (for SFx): 10xIC
- Dying Cockroach (for RY): 20xIC
- LBCs (for every PAX): 20xIC
Return rocks for mosey back to the virtual flag, where Rudy was planking for the Six (YHC).
Moleskin: When YHC started, there was only one flag and it showed up at every beatdown. Now there are four, or maybe more, but none to be seen. What’s up with that?
Moleskin: YHC was planning some boo-boo bear crawls in honor of Hawg, who introduced them to YHC at his first Rock City. [YHC still remembers the razor stickers in the field, but since he got only about 5 yards before collapsing, his palms survived.] But, hey, time escaped, and mumble chatter prevailed. So that will be for next time, plus I think Hawg is still in a grinning contest with SFx in Philly to see who can box-jump the highest.
Thanks for a great two years. I’ll be getting double-respect before I know it. JV
Crunchy Rolls!