Giving other PAX grief for not posting a back blast took a toll on YHC, keeping me sick and out of commission most of the week. YHC began to feel better late Wednesday, and decided to post to Okwata Thursday morning. YHC was rewarded with ants fighting for their existence at the base of the levee, leaving their mark for more thoughtful positioning along the levee in the future. Needless to say, YHC needed a good turnout at the Uptowner to be inspired and to feel that it was all worth it. The PAX did not disappoint.
7 Men of F3 Nation gathered at the somewhat cooler Uptowner for the final beatdown at this location for 2016. YHC gave the disclaimer and….
The Thang
Warm Up
SSH x 25 IC
IW x 25 IC
Arm Circles 15 forward and 15 back IC
Now that the PAX was warm….
10 Burpees OYO
Everyone grab a rock…..
COP #1
Rock on the shelf to the right x 15 IC
Big Boy situps with the rock x 15 IC
Rock on the shelf to the left x 15 IC
Rinse and Repeat and then….
Rock Curls x 15 IC
Rock Rows x 15 IC
Big Boy Situps with the rock x 15 IC
Repeato 3 times
The Field
With rocks as markers, estimating 50 feet, the PAX bear crawls to one side and broad jump burpees the way back. That was so much fun, we had to repeat.
COP #2
Rock on the shelf to the right x 15 IC
American Hammer with the rock x 15 IC
Rock on the shelf to the left x 15 IC
Rinse and Repeat and then….
Rock Curls x 15 IC
Rock Rows x 15 IC
American Hammer with the rock x 15 IC
Rinse and Repeat
The Field again
With rocks as markers, estimating 50 feet once again, the PAX bear crawls to one side and…. crawl bears (backwards bear crawl) the way back. That wasn’t so much fun, but we still had to repeat.
COP #3
Rock curl burpee circle…..all PAX continuously does rock curls until the count is theirs, then drop the rock, complete burpee, then start curls again. PAX counted up to 35.
With only a couple minutes left, time for more abs….
with rock 6 inches off the chest…
Flutter kicks x 24 IC (24 just felt right)
Hello Dolly’s x 24 IC
LBC’s with rock x 10 IC (didn’t really work so…)
Big Boy situps with rock x 10 IC to finish it off
COT
Count-off, Name-o-Rama, announcements and intentions. F3 pushes me harder than I could push myself, and you guys inspire me to become better in all things. Tclaps to the PAX!
Tclaps to Thibodaux for posting while visiting from Greenville, NC. Rumor has it we might see him again on Saturday at the Mothership.
