Southern Belle had a killer Q last week at Fury that focused on the upcoming Spartan race that several pax have entered. That day YHC saw an opening on the Q sheet for today and told Southern Belle that we’d do something similar. YHC’s wheels were turning trying to come up with something similar that incorporated some strength work and some cardio. Then during a trail run on Sunday, YHC rolled an ankle and today’s workout soon became pretty stationary. But stationary doesn’t mean easy.
Conditions: low 70’s and 110% humidity
Disclaimer: YHC is not a professional and some of the stuff planned may be considered stupid by some, do it at your own risk
Warmup: 30 Burpees OYO
The THANG
Partner up. With an odd number YHC made it a threesome with Southern Belle and Alpo. Each group pick a station and rotate through 3 sets before moving to the next station.
Pax 1 – Pullups to failure
Pax 2 – Tire flip until Pax 1 fails
Flapjack x 3
Pax 1 – Merkins to failure
Pax 2 – Lungewalk w/ Thunderstick
Flapjack x 3
Pax 1 – Deadhang to failure
Pax 2 – Tire drag (#crowdpleaser)
Flapjack x 3
Pax 1 – Farmer Carry w/ Tire to treeline (I don’t know what’s better than a #crowdpleaser, but this was it.)
Pax 2 – Bucket Carry to treeline
Flapjack x 3
Timing didn’t work out great due to the 3 man team, so while we finished up, the Prison Yard turned into a free for all. All the tires, thundersticks, coupons, and buckets were out so pax jumped in and did some OYO work until time was called. Some of the exercises here were OH presses w/ the thunderstick, chest presses w/ the thunderstick, chest presses with the bucket, inverted rows w/ feet on the bucket, merkins, standing tire push between two pax (gotta come up with a good name for this).
COT
Countorama: 7
Nameorama
Announcements: Wednesday’s Coffeeruns will begin officially at 6:30 w/ the COT at 7:30 due to Independence Day
Prayer Requests
YHC had a quick word based on a speech given by Admiral William Mcraven at the University of Texas commencement a few years ago. There’s some good stuff in there and many of the points he makes tie right to this F3 thing. It’s worth taking a few minutes to give it a listen.
- Start each day with a task completed (did you post this morning?)
- Find someone to help you through life (we are doing this daily)
- Respect everyone (we do a pretty good job of this most days)
- Know that life is not fair and that you will fail often (keep persevering)
NMM
- Inspector was on site when YHC arrived early to set things up. Does this guy sleep in his van at Fury?
- When we moseyed over the the pullup bar area, YHC had the tires laid out in strategic positions and began tying a rope around one of them. It didn’t take long for Alpo to realize what was about to happen and the mumblechatter began. The tire drag will light your quads on fire in a very short period of time.
- YHC kept the farmer carry with the tire in his back pocket until Duggar and Inspector finished their first three stations and began asking for more work. I think Duggar may have cussed when he first tried to pick up the tire. That thing is heavy.
- With some online searches and a little creativity, there are plenty of options for how to mix things up and get in a good workout. Today was more about strength than it was about speed which is probably something we could focus a little more on. When you’re lifting heavy things, you have to focus on form. The pax this morning did a good job of that.
- Everyone who was there this morning put in a solid effort. This was a different type of workout but everyone was soaked with sweat and feeling the burn once it was done.
- It’s always a pleasure to lead such a strong group. We are all better for each and every pax who showed up this morning. Thanks for pushing through with me fellas.