YHC was coming in hot this morning to Talon. Thankfully Quickie got things started with some burpees. YHC jumped out of the car and was greeted with, “You owe us 30 burpees.” YHC gave a disclaimer and picked up where Quickie left off.
Warm-up
SSH x 30
Burpees x10
Imperial Walkers x25
Merkins x10
Cut the grasss x25
Merkins x10
Sumo squat with thoracic rotation x10
Burpees x10
Mosey towards pull-up bar. Stop at stairs and bearcrawl up one side and down the other 2x. Continue mosey to pull-up bars.
Pull-Up bar/Sumo Squat Ladder
Start with 10 pull-ups and 1 Sumo Squat, progress to 9 pull-ups and 2 Sumo squats, and so on. Stop after 6 pull-ups and 5 Sumo squats and do 50 big boy sit-ups. After completing those, resume ladder. After finishing ladder, 50 flutter kicks counting right leg only. Calf raises and abs to the 6.
Mosey back to stairs and do 2 round trips of bearcrawls up and down. And then mosey to wall under shelter.
Wall Sits
Right leg only wall sit x15 seconds
Left leg only wall sit x 15 seconds
2 leg wall sit x30 seconds
Australian mountain climbers x10 counting right leg only. Return to wall.
Right leg wall sit x 10 seconds
Left leg wall sit x 10 seconds
Wall sit x 40 seconds
Australian mountain climbers x10 counting right leg only.
50 LBC’s
50 American Hammers counting right side only
50 Dips
10 burpees
Bearcrawl to flagpole.
Flagpole ladder of Bonnie Blairs and merkins.
10 Bonnie Blairs and 1 merkin, 9 Bonnies and 2 merkins, and so on. Stop after 6 Bonnies and 5 merkins and do 50 Big Boy sit-ups. Resume ladder. 50 flutters counting right leg only. Calf raises and abs to the 6.
Return back to wall.
Wall Sits
Right leg only wall sit x15 seconds
Left leg only wall sit x 15 seconds
2 leg wall sit x30 seconds
Australian mountain climbers x10 counting right leg only.
We had time for one more round of abs – 25 LBCs, 25 American Hammers, 25 Dips, and 5 burpees.
Recover was called.
COT
Announcements
-AFPT on March 5th at YMCA
Prayer Requests
-Inspector’s dad
-2C got good test results
-4 guys that 2C knows had a relapse
-Sunshine friend committed suicide earlier this week
-Pinto
NMS
-YHC was running a tad bit late this morning. It was one of those mornings when YHC thought he had more time than there actually was. So, YHC paid the 30 burpee penalty and moved on.
-Great effort put in by all the PAX on this chilly morning. There was frost on the grass, so, YHC thought it would be best for fingers and toes to stay off of it. And it was probably best for the grass too.
-After the last 2 mornings, YHC needed a body weight only day and a little leg friendly but still wanted to deliver a quality beatdown and hopefully the PAX got that.
-Here’s a reminder to all PAX, encouraging the 6 in the workouts is always a great thing and a hallmrk of why F3 is so great, but when we are doing it, remember how it was done to you and do it in the same way. We can turn people off easily by how we encourage them. It’s the same way in life.
Until next time,
BenGay