YHC was counting on a small attendance for this morning’s Uptowner after yesterday’s challenge. YHC was not ready to be the only Pax at 5:28am. He was preparing to jump up and down and carry a rock like a lone idiot in Pontiff Park. Thankfully FracSac saved the day, and the YHC had a friend for the gloom. Thus the greatest name workout duo in F3 history was born on a wet August morning as the Frac Sox made a circle of two to kick things off.
We began with a standard warmp-up
SSH – 25
PlankJacks – 20
Arm Circles – 10 forward and 10 backwards
Annies – 20
Peter Parkers – 20
Frac Sox grabbed our rocks and made a two man line at the edge of the outfield. We held our rocks overhead and lunge walked across the field to the tree line in the center. YHC planned on lunge walking the rest of the way across the field, but holding a rock overhead while lunge walking was a little more difficult than anticipated. Frac Sox walked our rocks to the covered picnic benches for some bench work.
Right leg step-ups – 20
Dips – 20
Left leg step-ups – 20
Decline Merks – 10
Frac Sox took our rocks to the bathroom wall, so we could sit on the wall and watch the train pass by. Once the train was gone, we did 20 curls while sitting on the wall.
We then walked over to the Pontiff Park Mountain for a round of elevens.
It started with 10 shoulder presses on one side of the mountain with 1 bench press on the opposite side. After completing the bench presses, we did 10 Low Slow Squats with the rock on top of the mountain.
After completing our elevens, Frac Sox walked and then moseyed our rocks back to the rock pile.
YHC should have planned one more exercise, because he left a little bit too much time for the Marys.
Flutterkicks – 15
American Hammer – 20
Wife Pleasers – 20
O Dolly – 20
Dying Cockroach – 20
Frac Sox completed 10 burpees and 20 shoulder taps to bring the work out to the close.
Thanks FracSac for pushing me through my first Q in a while.
-RevSox
