There was a spectacular lightening show being delivered from north of the lake that YHC enjoyed on the bike ride to the AO. A clear sky south of the lake welcomed 6 Pax to the AO known as The View, but can you guess which chatting icon is attached to Fridays? (Hint: There was a Shooting Star that graced the sky during the warm up) I’ll just leave that there…..
0530, time for the disclaimer, then a short mosey for the warm up:
- SSH IC x 31
- Grass Grabber IC x 15
- Abe Vigodas IC x 10
- Bat Wings IC
- Fwd AC, Bwd AC, OH Clap, Seal Clap, Moroccan Night Club
- Hillbillies IC x 15
Mosey to the levee for the first set of pain. Starting at bike path, bear crawl IC toward levee, going up and over with ‘mericans called out by the Q. That looked a little something like this:
- Bearl crawl IC followed by 10 ‘mericans on flat ground
- Bear crawl up levee IC, stopping midway for Incline x 10
- Bear crawl IC to top of levee, regular x 10
- Bear crawl down levee other side stopping midway for Decline x 10
- Bear crawl to base of levee for regularx x 10
- Repeat on return trip over levee
YHC set up some cones about 30 yards apart for second set of pain.
Lunge walk/Monkey Humpers
- Lunge walk IC to midway followed by Monkey Humpers IC x 10
- Lunge walk IC to other end followed by Monkey Humpers IC x 10
- Repeat on return trip to starting point
Repeat with Peter Parker crawl/Catalina Wine Mixers IC x 10
Burpee Broad Jump to one end and back.
For the third set of pain, YHC did a ring of fire:
- Hold the Al Gore while sending jump squat around the ring x 10 (next Pax starts at 5). Send around twice.
- Repeat in plank position with ‘mericans.
For the fourth set of Pain, The Suck…Embrace it! 3 minutes of the following continuously:
- SSH x 7
- ‘mericans x 7
- Bobby Hurley’s x 7
One minute recovery, followed by another 3 minutes.
Finish off with
- LBC’s IC x 30
- Big Boi Sit Ups (WW2) IC x 10
- Crunchy Frog IC x 10
COT to close it out at 0615.
NMM
YHC planned this beat down with a low impact (no running ) theme in mind. Not to brag, but this was a real smokefest. Ok, I’m pretty proud of it.
YHC doesn’t do many original things, but after reading “Freed to Lead” I found out that there’s nothing wrong with that. F3 is known for taking other ideas and building upon them. But I have to give credit where credit is due. Hawg has made the Bat Wings a regular thing, but the first time I saw it was when Kimchi brought it some time ago. I’m pretty guilty of dropping my arms during the evolution when War Eagle and Hawg bring it, but I didn’t when I Q’d it. There’s just something inspirational about delivering pain to others.
The bear crawl and ‘mericans up and down the levee was about as original as it gets for me. But I’m sure it’s been done before.
I like to set up cones, it makes life easier.
The Suck is something I remember Tool delivered. After 6 minutes of that, the Pax is pretty smoked. That’s a great one to keep in your back pocket.
I was saving some Shock and Awe, among other things, for the Mothership, but I found out Jingle Vader had signed up too, and he really wanted it. The issues with the Q sheet aren’t that big of a deal. Catfish made sure a Q is lined up, and that’s all that really matters. I have no doubt a serious beat down will be delivered by JV. I’ll save mine for another day.
Thanks for allowing me to be a part of F3.
SYITG
