Hills and Matinee Heat

YHC caught the 11:50 train down to the always active Falls Park to enjoy a nice #Mantinee F3 style.  Plans had to quickly be adjusted b/c Greenville Downtown Maintenance did not want us playing on the grass, it had recently been treated. Fortunately for the 9 that endured the heat, we quickly found an undisturbed plot relatively close by.

Warms ups.

We were already warm, (at least YHC) before we got there, because most of the PAX mosey 5 blocks were I only had to endure 3. Anywho, this is how we started our time together.

20 x SSH Burpees (4 ct)  (I like these)
15 x Dry Docks
15 x HB (4 ct)

The Thang

We did not have far to go to get to a decent sized hill, maybe five steps, if that, where we began our fun in the Sun. First up Triple Nickels.

Round 1
Backwards run up hill up to the forbidden grass, where we then performed 5 air squats. There were crab sightings making their way to the river shortly there after by several locals, followed by 5 lunges (each leg).  Wash rinse and repeato x 5.

Round 2
YHC took it easy second round decided to run up hill normally, after my beat down from Macho Man this morning legs were still gassed. Much respect goes out to Seal and Epee who endured and continued the backwards hill run for the duration.  This time at the top we did 5 Derkins (decline merkins fyi).  Again several crab sightings were reported, followed by 5 Incline merkins (did not see a fancy name for this in the exercises maybe need to add one). Again repeated this glorious task 5 times.

Mosey back up to our normal starting position

It was here that a B.L.I.M.P.S. show was put on display for the locals. We received few kudos for enduring this wonderful weather. So here is how this went down (or I should say up).  One PAX ran to the tip top of the stairs while his brothers in the heat performed B.L.I.M.P.S. (If you don’t know this routine it may be time to include it). Continue until all PAX have completed at least one climb to the top.

Mosey not to far to a nice short wall.

Yep you guessed it, Wall of Fire! This is quickly becoming a favorite of mine, as they should b/c YHC needs major improvement in this area  One PAX performed 20 x merkins and 20 x Squats each PAX had to call out his own cadence while performing the exercises.  Meanwhile, all other PAX are doing the peoples chair while they wait.  Sun cooked and now legs cooked, check!

Mosey back to start for MOM
MOM

Mucho Chesto

10 x Merkins
10 x Wide Merkins
10 x Diamond Merkins
10 x Stagger Left Merkin
10 x Stagger Right Merkin

COT

Announcements:

Team RWB Weds noon Linky Stone
F3 Dads Camelot AO Anderson this Saturday
Doodle Trail run in Pickens Sat.
F3 Dads Camp Aug 14-16

Prayers:
Yoshi – relative battling cancer

All other prayers unspoken and those missed by YHC.

I realize how far I have come in these past two months since joining the F3 Nation, and I am constantly reminded how far yet I still have to go. T-Claps Seal and Epee who are beasts thanks for the motivation.  See you in the gloom!

Later Days!