Six veteran F3 gurus posted this am and would later be joined by a seventh. The usual mumble chatter, then the disclaimer, and off in a mosey to the obligatory warm up area. YHC decided to deviate from the normal pre-thang exercises and throw in a few different things from the F3 website. What better way to do this than a M-O-N-D-A-Y warmup:
M – Mountain Climber x20 IC
O – One Legged Burpees x5R x5L OYO
N – Nolan Ryan x10R x10L IC
D – Dancing Chilcutt x20 IC
A – Air Sqaured x20 IC
Y – Y-Arm Circles x15IC (requested by Amnesty) & Y-Press x15 IC (only other options w/Y were yoga or the YMCA Village People stretch…no bueno)
Grab a rock and mosey to dry area in the baseball field. YHC wanted to hone in on upper body today so this COP consisted of 3 rounds of tried and true rock reps:
Shoulder Press IC x20, x15, x10
Curl IC x20, x15, x10
Row IC x20, x15, x15
Calf Raises (recovery period for arms) IC x20, x15, x15 (t-claps to Hawg and others for coaxing us into holding the rocks)
Slow mosey toward the track to line up on the sideline of the field. We were greeted by a latecomer, FNG-Rocky who is a regular jogger at Pontiff and was EH’d by his buddy Marlin.
Round 1: Drop you rock, Bear Crawl to opposite side (50-60yds?), mosey back
There was plenty of painful groaning from the PAX regarding the stickers in the grass so we skipped crab walks.
Round 2: Grab your rock, Side Squat Walk – left side to middle of field, right side to other sideline. Mosey back to start.
Round 3: Rock Shot Put, right hand across, left hand back (this probably wasn’t the best thing for the well manicured field since the ground was soft and craters are now prevalent. YHC didn’t realize the grass was that soggy…sorry Jefferson Parish and to the kid who sprains his ankle later this week)
Time was ticking so we skipped the frog hops that YHC planned. Mosey back to baseball field for a brief COP w/Mary:
Rock Crunch Press IC x15 (hold rock on chest, feet up high in air, crunch in upward motion while raising rock to touch shoelaces)
Flutter Kicks IC x25
Rock Crunch Press IC x10
Deposit rocks and run to the flag. Nothing mind blowing or newsworthy this am, just a solid sweat fest with our Monday faithful. T-Claps to Rocky for posting…hope to see you again. Prayer for several people battling illness and addiction. Sorry if YHC was a a bit dazzed for the COT, all of the cadence count had me winded.
Thanks for letting me lead.
Tool
I like the MONDAY warmup. I’m working on how to spell WEDNESDAY for tomorrow.
Great workout, Tool. Don’t lump me in with the complainers (cough cough Hawg cough cough). I can handle a few prickly blades of grass…
I was whining quite a bit. Looking back, I think I much preferred the bear crawl through the stickers to the 50 yard side squat walk.