YHC arrived at the Renaissance AO a solid 2 minutes before kickoff with 4 other Pax eagerly awaiting my arrival. Each Pax was a HIM looking to kick off their Sunday right. As War Eagle pointed out at the Mothership on Saturday, the Q should always carry a phone in case of an emergency. So, YHC zipped the phone in his FlipBelt, gave a brief disclaimer and got right to the warmup:
SSH IC x 31
Hillbilly’s IC x 15
Abe Vigodas IC x around 8 or 9 – Remember that reference to the phone in the FlipBelt? Somehow, Siri thought we had an emergency, and she called 911. YHC heard her speak around #4, but what she said didn’t sink in until around #8. Upon pulling out the phone, YHC saw the 911 call had gone through and hung up. YHC was apparently no match for NO emergency services, as a call came right back. A sincere apology followed, and the call was disregarded. Let’s move on….
Grass Grabbers IC x 10
Peter Parkers IC x 20
Mountain Climbers IC x 20
Arm Circles IC x 20
First up, help a brother out. Tanner that is. Line up on tree #1 and do the following, all while looking for the infamous lost Fob lost at the Muscleship:
Tree #1 to Tree #2 – Bearcrawl followed by 5 Burpees
Tree #2 to Tree #3 – Lungewalk followed by 5 Burpees
Tree #3 to Tree #4 – Bearcrawl followed by 5 Burpees
Tree #4 to Tree #5 – Lungewalk followed by 5 Burpees
Sprint back to Tree #1
Spoiler Alert – No luck on the Fob……
Mosey to the Foundry for Station Set #1
Split up in two groups, a group of 3 and a group of 2.
Group 1 – Merkins IC x 20 (timer)
Group 2 – 90 degrees flexed arm hang
Flapjack for 3 full sets.
Mosey to the bike trail for Bataan Death March. An Indian Run where the last man drops for 3 Burpees and then sprints to the front of the column. As the sprinter is passing the new last runner, the new last man drops for 3 Burpees. Continue for a full lap, or about a mile.
Return to the Foundry for Station Set #2
Station 1 – Run to Bike Trail, complete 5 Burpees and run back (Timer)
Station 2 – Dips – AMRAP
Station 3 – Squats – AMRAP
Station 4 – 90 Degrees Flex Hang
Station 5 – Big Boi Situps – AMRAP
Mosey back to the Flag. With 1:30 remaining, fill it with ISI challenge. Each Pax completed 1:30 of the mobility challenge, the other 2:10 are on you!
COT
Count off, Name-o-rama, Announcements, Intentions, closed with a prayer to the Sky Q.
NMM
If ever there was an emergency, YHC proved today that he stands at the ready. The summer heat and humidity is really on us, even at 0600 to 0645!
Coffeteria was great as always. Glad to see the Renaissance AO is getting some love! Thanks for posting with me today, and thanks for allowing me to be a part of F3!
SYITG
