When Jingle Vader said he would be out of town and needed someone to step up to Q, YHC realized this was roughly his two year F3 Anniversary, and agreed to take the reigns from the mighty JV. YHC first posted on June 11, 2016 where Maverick was the Q, and it was a good one! With two years under the belt, YHC figured he could deliver a good one. Two FNG’s posted with us today, along with 20 Regulars. After some odd discussions about circles and such (that’s Bogey and Rudy for ya), it was time for the disclaimer…….and then….
Mosey to the Great Lawn for the Warmup
SSH IC x 31
IW IC x 20
Sun Gods (Arms Circles) 10 fwd, 10 back
Mountain Climbers IC x 20
Peter Parker IC x 20
Parker Peter IC x 20
Someone set up some cones on the Great Lawn, wonder who that was? YHC figured we could thank him later….
Well, since cones are set up to mirror a basketball court, roughly about 35 feet between cones, may as well put them to good use. Time for some:
Suicides
Part 1
sprint to one quarter line, sprint back and do 5 burpees
sprint to half line, sprint back and do 5 burpees
sprint to three quarter line, sprint back and do 5 burpees
sprint full court, sprint back and do 5 burpees
Part 2
Same suicides, only 10 merkins each time the pax sprints back
Part 3
Bear crawl semi suicides
Bear crawl to one quarter line, complete 10 LBC’s, bear crawl back to base line and do 10 merkins
Bear crawl to half court line, 10 LBC’s, bear crawl back to base line for 10 merkins.
Part 4
Lunge Walk Suicides
Lunge walk to one quarter line, 10 monkey humpers, run back to base line for 10 merkins.
Lunge walk to half court line, 10 monkey humpers, run back to base line for 10 merkins.
Lunge walk to three quarter line, 10 monkey humpers, run back to base line for 10 merkins.
Lunge walk full court, 10 monkey humpers, run back to base line for 10 merkins.
Line up in two columns for an indian run to NOMA. Apparently YHC did not do a very good job of explaining this, but we all ran, and we made it, so all is good.
Partner up for:
Mini Dora 123 (for time)
Pax 1 runs from first tree, or tree zero, or whatever we call it now, to the fountain for 10 dip
Pax two does exercise until relieved. The count is cumulative.
50 Burpees
100 Squats
150 Merkins
Partner Derkins
Starting at the now infamous first tree
Pax 1 planks, while Pax 2 uses Pax 1 for 10 Derkins.
Run to next tree, flapjack
Run to next tree, flapjack
Run to next tree, flapjack
Run back to starting point
That’s 20 derkins for each
Circle up for Mary
LBC IC x 30
Flutter Kicks IC x 20
Dying Cockroach IC x 20
Penguins IC x 20
Mosey back to flags
COT
Count off, Name-O-Rama, Name the FNG’s, Announcements, Intentions, closed with a prayer to the Sky Q
NMM
Welcome Outbreak and Sour Patch, T-Claps to Woz and Coxswain for the EH’s!!!
Thanks to all of you for continuing to post in support of F3. There is no doubt my life has changed for the better over the last two years, and I remain several pounds lighter. The daily beatdowns, the Capital Ruck, the Grow Ruck, the Gnarly Nutria, the ISI monthly challenges, and a plethora of other F2 CSAUP events have filled these last two years with incredible memories, and the experiences have improved my roll as a Father, a Husband, and a Friend.
SYITG
