11 pax from F3 Greenwood ventured out to the Epicenter on a cool dreary but rain free #beatdown day at the hands of YHC. There are so many awesome things to do at the Epicenter and YHC wanted to hit his personal favorites. YHC wanted the pax to concentrate on form over number of reps, but that doesn’t mean do not push it! Let’s roll!
Disclaimer
COP
SSHx50 IC
LBAC’s (Front/Back/Air claps) 20 each IC
Copperhead Squatsx20IC
MountainClimbersx20IC
Merkinsx15IC
SSHx40IC
Meatloaf tried to hijack the COP with LBAC’s but YHC resisted the tempatation to be swayed and just threw in another round of SSH’s for fun.
The Main Thang
Mosey to the Football Field…..the pax started wandering but this was no ordinary mosey! The pax would throw down 10 burpees at each light pole along the way. Pax that finished the 10 burpees would then do Mountain Climbers until the 6 completed. We would stay together and complete each stop as a group before continuing.
Once the burpee pole dance was over, the pax arrived at the Football field. Next up 8 min #AMRAP 21/15/9 21 Merkins, 15 Flutter kicks, 9 jungle Boi Squats. Then run to the other goal line and repeato. Continue until time is called.
Mosey to picnic area. 2 sets of 3 min Step-ups followed by 1:30 of dips.
Mosey to swings at bottom of the hill. 10 Swerkins at the bottom, bear crawl up hill, 20 Freddy Mercury’s at the top, Sprint back down. Yes another 8 minute #AMRAP
Pax line up 6×5 in grass area. Time for some Booyah Merkins. The odd number made things interesting for YHC but we accomplished 16 reps none the less.
6 MOM
LBC’sx20IC
FlutterKicksx30IC
Whirly Boysx20IC
American Hammersx20IC
V-ups 15 oyo.
Burpee free mosey to the Flag!
COT
Counterama, Namerama, Prayer(Blue Ball’s father is in the hospital recovering from previous surgery; Juggernaut’s Family; Fabio’s hand; Unspoken prayer requests
Announcements
Kobayashi announced runners need to wear brighter or reflective clothing at run groups.
Convergence and Q school next week at the Epicenter start time 6:30. Then off to Howards for Coffeteria and Q school
The Assault March 12th
Run Your Ice off
Keep EH’ing guys either pax that have dropped off or new guys!
Nice work by the Epicenter pax today! Cruiser decided to show up mid COP but he showed up! Fabio keeps pushing despite an injured hand. Guys keep pushing through aches and pains here and there. Keep it up guys! Meatloaf kept calling out YHC on the plan but it seemed to push the pax just fine and was in my Digital Weinke for at least 10 hours. #Mumblechatter is good! The pax were definitely warmed up after a COP featuring 90 SSH’s #tclaps to the pax. The burpee mosey gave the pax a good start of 60 burpees or so….I forgot to count the poles. Mumblechatter about the pole sizes was of course worthy of some classic one liners. The pax really enjoyed the step ups……especially Kobayashi since he doesn’t have any stairs. All in all a great workout by the pax…..coupon free! Always an honor to push these men to get better! Aye!