YHC has been doing some reminicising lately of my first time…my first time at a F3 workout that is. There has clearly been progress made over the past 6 months and change but YHC wanted to revisit the first workout to see how much easier it may or may not feel. The main thing YHC remembers from the first time was being told to do an AMRAP of OH air claps and thinking this was stupidest thing I had ever heard of. After clapping about 20 times the shoulders were on fire and quickly realized a workout was happening.

Disclaimer given

WarmUp

• SSH 10x-IC
• Merkins 10x-IC
• Imperial Squat Walkers 10x-IC
• LBAC front, back OH clap complex – 10 each IC

THE THANG: PAX Split into TWO groups, pair up. PAX 1 stayed at the Goal Line while PAX 2 sprints out 25 yards and was met with a coupon and a workout. After the ascribed beatdown PAX sprints back to Goal Liner for “the switch”. Like manner was done every 25 yards until each PAX made their way 100 yards up the field stopping only for the workout as you went UP the field and sprinting back to the goal line upon completion. Each Round carried a 10 minute time limit. YHC made adjustment after round 1 to 20 REPS instead of 30 for the sake of time. Round 1, no PAX made it 100 yards.

ROUND 1, DEATH TO SHOULDERS

GOAL LINE: OVERHEAD CLAPS AMRAP

25 Yards: COUPON BENCH PRESS–30x

50 Yards: MERKINS–30x

75 Yards: PIKE MERKINS – 30x

100 Yards: WERKINS–30x

ROUND 2, NO LEGS ALOUD!

GOAL LINE: AL GORE–HOLD IT PAX!!

25 Yards: SQUAT w/ COUPON–20x

50 Yards: MONKEY HUMPERS–20x

75 Yards: LUNGES –20x

100 Yards: Little Baby Flutter Crunch–20x

ROUND 3, A CORE CRUSH?

GOAL LINE: Flutter Kicks AMRAP

25 Yards: Big Boy Sit-Ups w/ COUPON–20x

50 Yards: Russian Twist–20x

75 Yards: Freddy Mercury–20x

100 Yards: Little Baby Flutter Crunch–20x

Count-o-rama, Name-o-rama

Prayer requests – plungers daughter, Mac and cheese grandparents, terry jones, others that YHC can’t remember

praises- mr bean good report on previous cancer episode

announcements- assault, mud runs, relay for life, campout-cookout

Moley

• 17 pax at shipyard today, glad to see numbers coming back up
• glad to have judge Judy and unplugged back from the IR
• speaking of JJ, YHC had the pleasure of partnering with him…this man is a beast, we are lucky to have him as our AOQ, or is it PAOQ
• overheard a comment during lower body round that we could move the work to the sidewalk and rename it Fury – PAX were enjoying the beatdown
• it was suggested that to adapt the Al Gore move into the Hillary Clinton that a man would only need to be flexible enough to bend around and be able to insert his head into his ass….and if he could still scream about building a wall while his head were up there we would rename it the Donald Trump – I’ll submit to the official lexicon

always a pleasure to lead the PAX