YHC would have completely forgotten about this Q if BenGay hadn’t tweeted it out yesterday afternoon. At that point, it was time to develop a plan. WIth so many options at the Epicenter, this is always fun.
Conditions: Mid 70’s and sticky
Disclaimer: Given at 0515
WARMUP
25 SSH
The THANG
- Mosey to the monkey bars for an AMRAP
- 10 pullups
- Run counterclockwise on the track to the main entrance that goes toward the roundhouse
- 10 burpees
- Run to the center
- 10 box jumps on the bleachers
- Run back to the track where the walk through gate is
- 30 jungle boy squats
- Run back to the monkey bars
- Rinse and repeat
- Recover called after roughly 20 minutes
- 30 second wall sit on the roundhouse
- Mosey to the Heartbreak Hill
- 11’s w/ 10 burpees at the top, 1 american hammer at the bottom
- Mosey down and bearcrawl up
- Decrease burpees by 1 and increase american hammers by 1 each trip
- Recover called after about 3 rounds
- Mosey back to the pullup bars via the track
- Stops along the way for the following
- 1 set of hundreds
- 30 second low plank
- 30 flutter kicks
- 30 second low plank
- 30 reverse crunches
- Stops along the way for the following
- Back to the flag
COT
Countarama
Namearama
Announcements: Here for a Reason 5k this Sunday, RED Friday tomorrow at the Epicenter, Blood & Guts training continues tomorrow at the fountain with some hillwork
Prayer Requests: Those affected by the hurricane
BOM
NMM
- YHC arrived early to find a vehicle in the distance with only parking lights on. As YHC parked, the headlights came on and the other vehicle slowly creeped out of the parking lot. It was a sheriff deputy vehicle, so either he realized F3 was there and we’d keep the peace in the civic center……or I woke him up.
- Great effort this morning by the pax. This was yet another sweatfest in the muggy gloom. Thank for coming out and spending it with me. It’s always a pleasure to get out to the Epicenter.
-Piddler