While many of our F3 Greenwood PAX were preparing for the Assault, we had 12 PAX decide to post at the Shipyard. Many of the PAX either had time constraints that prevented them from attempting the Assault. Or, some may be in the same boat at YHC and have some physical constraints which may prevent a 4 hour workout. The bottom line is this — these men posting at the Shipyard this morning are getting better, just as our brothers at the Assault will be. We are all making a choice to get out of bed on a Saturday, push ourselves, give a little (or a lot) of effort to become better men. So, Kudo’s to every single person that decided to post, no matter where that place may be. With that being said, this is what went down at the Shipyard:
Weather: A spring-like humid 60 degree day
Disclaimer: YHC is definitely not a professional. Give 100% effort. If you can’t do an exercise, modify it, but just do something. Don’t just stand there.
COP:
SSH x 20 IC
Slow Squats X 15 IC
Imperial Walkers X 20 IC
LBAC X 20 IC
Tunnel Throughs (a/k/a cutting the grass) X 20 IC
THE THANG
EXERCISE 1 – Partner up, grab a coupon, meet at the goal line
Partner 1 will do work at the goal line, while Partner 2 runs to the 50 yard line and performs 10 V-ups.
Work at the goal line will be cumulative. The partner at the goal line will do the following work:
80 presses
80 Kettle Bell Swings
80 Bent Over rows
80 Chest Presses
80 Curls
***YHC opted for 80 reps for each exercise in honor of my father, who will celebrate his 80th birthday tomorrow! Happy Biethday, Dad!
EXERCISE 2 – Mosey to the Bleachers and run them. Twice. Return to the flag, plank for the 6
EXERCISE 3 – 10 – 1 Circuit (to spice things up, we did add music at this point, some of which was unedited Eminem)
10 Merkins, 10 Squats, 10 Burpees and 10 BB Sit ups. Then, do….
9 Merkins, 9 Squats, 9 Burpees and 9 BB Sit ups.
You get the idea. Repeato until you’re done.
EXERCISE 4 – Minute to win it – 45 seconds of work/15 second rest
YHC called some of the exercised, then we did a PAX Choice. Some of the work was:
Curls
Squats
Overhead Press
Lunches
KB Swings
Mountain Climbers
Block Press (laying down)
Dolly
Merkins
Air Presses
Freddy Mercury
Burpees
Man Makers (thanks, Capri)
Count-o-rama
Name-o-rama
Announcements – The Assault was taking place as we gave announcements, but we opted to announce “the Assault” anyway. We also encouraged everyone to read the Newsletter, which is full of all kind of information. We also told the PAX that Juggernaut can see who does (and who does NOT) open the Newsletter. So, don’t make Juggernaut mad.
Prayer Requests – Mr. Bean’s wifes grandmother passed away. The funeral is tomorrow. We also keep Terry Jones in our prayers as he is fighting Pancreatic Cancer.
Naked Moleskin
It was nice to have Pergo with us this morning from F3 Raleigh. Always good to have a visiting PAX with us.
Great work by everyone this morning. It was good to be in short sleeves and working up a nice summer sweat.
YHC apologizes, sort of, for the unedited versions of Alantis Morisette and Emenim. As Special K (I think it was him) pointed out, we may need to rename our group F4 or F5 after the F bombs we heard in the songs.
Good luck to our F3 brothers who are attempting “The Assault” as I type this. Hope all of y’all have a good, safe time!
Everyone mark down Tuesday, March 15 on your Calendar. Smokey will be conducting his VQ at the Shipyard. You don’t want to miss this. But if you do want to miss it, post somewhere else. I will guarantee that it will be a good, fun time and you will also get in a workout.
Don’t forget to spring forward tonight. Move your clocks ahead an hour. Don’t be late for church.