YHC’s 4th year anniversary in F3, so what to do? Why – how about the same thing that he did for 3rd year, 2nd year and 1st year? The Q that writes itself…
YHC was joined on a gloomy, chilly Monday morning at Rock City by 13 PAX. Several had been there for previous celebrations. And one made his first ever appearance at the 4th celebration of his Fart Sacking of my first workout. Welcome, Amnesty! Conversely, thank you Bogey – not only did you drag me into this, you’ve actually been at the anniversary each year (as far as I recall, anyways…)
The Thing
Same thing again. Quick warmup before grabbing rocks and heading to the trees.
Captain Dan
With your rock, 2x Lunge, 1x Squat. Repeat, increasing reps each time. Get to the fence at the end of the field. YHC was up to 14x Lunge steps. Scantron and his legs seemed to make it in about 6x Lunge steps.
Take a seat in the People’s Chair while we patiently wait for Triple Shift to arrive. Then we patiently continue sitting waiting for Triple Shift to realize that he is also supposed to take a seat.
Jack Webb
1x Merkin (hand on rock), 2x Shoulder Presses (with Rock). Start increasing. Up to 8x/16x. PAX humored YHC by following his slower-than-you cadence. But everyone powered through…
Circle of Abs and Pull Ups
Circle up for some ab work. While one group of 3-4 ran off to the playground to get 10 Pull Ups in, the rest of the group did some ab work. Box cutters, Flutters, Dollys and Penguins while everyone got their pull ups. Marlin gave a 20 count in his head. The rest of us waited in silence.
Start heading towards home by Lieutenent Danning back to where we started.
Bloom Where You’re Planted
Lets run through some reps without putting the rock down. Shoulder Press, Curl, Row. x12, x10, x8, x6, x4, x2. YHC did need to take a break.
Back to the Flag, still had time for 10 Burpees OYO. PAX – we are getting faster. Previous years, we’ve not had time for EXTRA work at the end.
Thanks for a great 4 years!
