Attendance
Goose
POPE
Tana
Safety Valve
Wet Tap
YHC pulled up at the stage around 5 o’clock followed closely by Tana and Wet Tap whom looked on with curiosity as I set up and tested the final Thang of the morning. After this Goose and a sore Pope pulled up ready to get another week started. Right before we started stretching Safety valve came rolling up which means St. John’s Place had a strong showing as usual. I guess the Rienzi (30A) clan needed their beauty sleep.
Warm ups
SSH 27 count
Windmills
Mountain climbers
Arm circles
Cherry pickers
Mosey to the coupon corral for some goodies
YHC decided to continue on with Paradox’s Memorable Men Mondays with a different type of high character man. YHC’s addition to triple M is an ultra marathon running, weight lifting, bow hunter whom’s goal is to be the unobtainable Ultimate Predator. I first heard of this fella while listening to the Joe Rogan Podcast, he has been on the podcast a number of times. Recently YHC started reading his book titled Endure which is an autobiography that shows this dude was a normal guy before he picked up bow hunting then he started training to become the best bow hunter he could be all while having a family, and working a 9 to 5 job. Today he is probably one of the biggest names in bow hunting. His name is Cam Hanes.
Cam Hanes started his own YouTube channel and one of his programs is titled Run Lift Shoot. He takes different types of people and brings them run a trail up a mountain, brings them back to the gym and to move some weight, and finally brings them to get fitted for a bow and teaches them how to launch arrows at targets. YHC decided we would be doing a F3 version of Run Lift Shoot.
Thang 1
Run Indian
YHC decided we would be doing a Run Indian for the running portion. which was introduced to me by Wet Tap. Basically the lead man calls out an exercise and will complete 10 reps of it. The rest of the pax will complete 5 and will run the rich man loop trail we normally run. The lead man will sprint to catch up and once he gets to the Pax the next lead man will call out an exercise and the process starts over again. This seemed like a good idea until YHC realized that we were moving at Gazelle speed instead of Clydesdales speed. We finished the exercise out with a 150 yard all out sprint to the flag.
Thang 2
Coupon Circuit
After a couple of 10 counts YHC could formulate a sentence again. We would be doing 59 man makers, 59 goblet squats, 59 thrusters, and 60 overhead presses on our lifting portion of the workout. The reasoning behind this was solid, Cam Hanes broke a world record by hitting a ballon with an arrow at 237 yards (59×3)+60=237. I had good intentions but due to time constraints we needed to cut this down. We ended up going with 27 reps which was the number of miles Cam Hanes runs in a day. Even then YHC still had to pull up short on the over head presses to get to our shooting portion of the morning. The entire PAX could have earned the animal shirt with the effort they put forward.
Thang 3
Tire toss
YHC thought about bring a bow and target to do a little shooting this morning but I decided we didn’t need law enforcement called on us this morning. Instead I decided to do an old fashion tire toss. First things first an exercise would be called out and the entire PAX would do 10 reps of the exercise.
After this the tire tosser would turn around and throw the tire over their head toward a 8 lb maul which acted as our target. The next man up would then lunge walk the distance between target and the tire. We would then complete the buy in exercise as per the amount of lunges completed between maul and tire with some help from YHC. Listed below are the buy in exercises.
C = coupon swings
A =American hammers
M= merkins
H = hammer curls
A = Australia sweat Angels
N = Apollo unos
E = goosees
S = scissor kicks
We completed the buy in for scissor kicks and Pope got to toss his second tire as the clock hit 6 o’clock.
We hustled back to the flag and had COT and Safety Valve prayed us out. Thanks guy for sticking with me on this one. Y’all made this one fun.
SYITG
Smooth Operator
