YHC and 3 other PAX are in final preparations for the Asheville Spartan Super next week so YHC wanted to incorporate that into today’s BC.
Disclaimer given.
Weather – still humid
Warm-up
SSH x 20 (because it just doesn’t feel like a real BC without them)
Each PAX grab 2 bricks and circle up in the grassy area for a 5 minute AMRAP of 10 thrusters, 5 plank rows each side, 5 merkins on the bricks, and 10 smurf jacks.
Monkey bar work
PAX traverses across the monkey bars and does 20 burpees on the other side. They then mosey to the parallel bars and do 5 dips at one end, traverses across the bars and 5 dips at the end. After completing that, they do 50 flutter kicks coutning right leg only. Mosey back to the monkey bars and repeat one more time. While PAX waited to get on the monkey bars, they did squats. Early finishers did LBC’s or squats to the 6.
Partner up and each PAX grab a coupon and line-up in grassy area facing woodline.
Bearcrawl block toss DORA
PAX 1 bearcrawl block tosses 4 times (2 for each arm) towards the woodline. While doing this PAX 2 does biceps curls. This is repeated until block reaches the woodline. Early finishers did abs to the 6. Similar concept on the way back but PAX 2 did pullovers to a chest press. When all pairs were done, each PAX grabbed their coupon and moseyed to the road.
At the road 2 lines of 5 PAX were made facing down Fury Road for a coupon Indian run. The block started in a rifle carry position and through out the run, it changed to farmer carries and back to the rifle carry position all the way to the bottom of Fury Road. Blocks were placed in the concrete median.
Road Sign Suicides
PAX were instructed to lunge walk up Fury Road starting at the bottom and stopping at every road sign. Every time they stopped, they did 5 burpees and moseyed back to the bottom for 10 jungle boy squats. This was repeated for the first 5 road signs which took us about 1/2 way up the road. Abs to the 6. We still had time before we had to head back so we did the same thing but this time we backpedaled and at each sign 5 decline merkins were performed at each sign but 10 jungle boy squats were still done at the bottom.
Coupon Indian run was repeated back to pull-up bars.
Time was called and we moseyed to the flag for COT
Announcements
Fusion today at 12:15.
Saturday BC is at Terrapin.
Q sheets are wide open. Don’t hesitate to sign up to Q.
Prayer Requests
Polly’s MIL and M as she recovers.
Boy George and his family with the passing of his father.
2C has some life decisions to make.
NMS
-Great work put in by all PAX today. SB told YHC that he was crazy at about the 3rd sign during the lunge walks and he might be right. The incline is steeper than one thinks. Definitely going to be feeling that later.
-YHC shared John 15:13, “Greater love has no one than this; to lay down one’s life for one’s friends.” This is what F3 is all about. Helping when help is needed and asking for help when we need to. This should be an encouragement to do this both with our F3 brothers and with our family everyday.
Until next time,
BenGay