Anyone who has posted with me knows that YHC is not much of a talker. Hell, I can hardly find enough to say for one backblast each week. And yet here we are. YHC supposes it is a small price to pay for all the benefits of F3. And hey, if a bear craps in the woods and no one is around to write a backblast about it, did it really happen?
Pre-beatdown, with mumble chatter about our aches and pains from the last few days, Einstein noted that as the PAX gets stronger, the ceiling on beatdowns is pushed higher and higher. It’s both great (hey, we get our money’s worth) and at the same time pretty awful (might not be able to walk like a normal human being the next day). That got me thinking about Chewy’s request for a more restorative beatdown on the Northshore, which is a great idea. Today’s beatdown, though, wasn’t going to be so restorative. And with that in mind, YHC gave a disclaimer for the first time in… well, too long.
Warmorama: Air presses, overhead arm circles, arm circles forward and backward, SSHs, hillbillies, high knees. All x 20 IC.
The Thang: First stop, the quarry for some rock work. Part of YHC’s mission this week was to introduce Cowbell to the various offerings at each AO, and this seemed to be one we hadn’t seen much of lately.
- Curls x12 IC
- Squat-to-Overhead-Press x10 IC
- Bent over Rows x 12 IC
Rinse and repeat, swapping the counts. Then we gingerly placed the rocks back just as we had found them (so as not to offend the beautifying efforts of the Covington Garden Club), and we were off to the front of the Justice Center, where the bulk of today’s efforts would take place.
First, a quick stop at the benches for lateral jump overs x20 OYO, and Bulgarians x10 IC each leg. Then partner up…
P1 runs the length of the courtyard, up the stairs, does 15x jump squats, and returns to relieve P2, who is planking in front of a bench, walking his hands up onto the bench and then back down again, repeatedly. There’s probably a name for this or, at the very least better wording to explain it, but YHC can’t take the time to look it up in our exicon.
After two rounds of that, we did a variation, P1 runs same route, does star jacks x10, while P2 is now walking his feet up to the bench and back down, adding a derkin in each time both feet are up on the bench. R&R.
A quick 10 count then grab a bench for step ups x15 IC each leg, and freaks x15 IC.
Next up, suicides across the courtyard for P1, Mahktar N’diayes for P2. Swaparoo. Again the beautifying efforts of Covington were appreciated, as some men opted to save the skin on their forearms and avoided the concrete, using instead the small gardens near each bench.
And then the finale, P1 up at the top of the stairs holding a people’s chair and doing air presses, P2 bear crawling backwards up the stairs. (We missed you Maverick.)
Back to the flag for a quick Mary of 100’s, Crunchy Frogs, and LBC’s x20 IC.
COT and Einstein Cowbell prayed us out. Thank you for following my lead today guys, I sincerely appreciate it!
