5 men gathered in the gloom to start their day off right with the commitment to improve. YHC has noticed that recent Q’s have been making F3 beatdowns more challenging, and YHC could only hope that he would be able to continue the trend.
The clock hit 0530, time to give a disclaimer, then mosey to the track for:
Warmup
SSH IC x 31
Abe Vigodas IC x 10
Imperial Squat Walkers IC x 15
Bataan Death March
Traditional Indian Run on the track, only thing added is the last Pax drops for 5 Burpees and catches up with the other Pax to take his position in the front, tagging the last Pax as he passes. Continue until all Pax had the pleasure of 5 burpees.
Continue one lap of regular Indian Run, just because we can.
COP – Johnny Cash (Ring of Fire) #1
Muster on the matted area inside the track and circle up.
Each Pax completes 5 merkins, then says next, sending the fire clockwise in the ring. All Pax hold plank position until YHC calls it, which was 5 revolutions.
Back to the track for:
4 Corners!
Corner 1 – Bobby Hurley’s IC x 10. Run to next corner.
Corner 2 – Catalina Wine Mixer IC x 10. Run to next corner.
Corner 3 – Iron Mike’s aka jump lunges IC x 10. Run to next corner.
Corner 4 – merkins IC 4 count x 10. Run to matted area.
COP – Johnny Cash (Ring of Fire) #2
Muster once again on the matted area inside the track and circle up.
Pax does continuous monkey humpers, one Pax does 1 burpee then says next, sending the fire clockwise in the ring. Each Pax did 10 Burpees and a lot of monkey humpers!
Mosey to the Foundry
Five Stations:
Station 1 – pull-ups AMRAP
Station 2 – Dips AMRAP
Station 3 – Box Jumps AMRAP
Station 4 – jumping back and forth over the green snake AMRAP
Station 5 – run to track, 5 Burpees and run back – Timer
Rinse and Repeat
The Pax completed 2 revolutions, and it was time to mosey back to the flag.
COT
Count off and Name-O-Rama, intentions and closed with a prayer.
Thanks for posting with me today, and way to kill it in the gloom this morning!
