Slay the Hydra

18 men took the role of Heracles and labored to slay the Hydra on this fine day at #TheBurbs.

WarmUp:
Smurfjacks x 15 IC
Imperial Walkers x 15 IC
Mountain Climbers x 20 IC

The Thang:
YHC describes the workout for today; a modified beast known as the Hydra.

How it works:
Run around MRC and stop at the 1/4, 1/2, and 3/4 marks to do 6 exercises, then return to the starting point to regroup. Slay the beast by running back around MRC.

The twist:
Cut off the head of a hydra and two more grow in its place. So we’re going to do 4 rounds: 6, 12, 24, and 48 reps at each station with a lap in between each round.

#MumbleChatterErupts #ThatsALotOfLaps

Round 1:
6 Werkins
6 Diamond Merkins
Merkin Ladder – 1 Merkin / run up stairs, 2 Merkins / run up stairs, up to 6 merkins.
Plank up at the start

Winded already so #audible we’re not doing a lap every round.

Round 2:
12 Depth Charges – Slow controlled squat and explode into jump
12 Lunges DC
12 Perfect Squats
Plank up at the start

Round 3:
24 LBCs
24 Russian Twists DC
24 Air Humpers
Plank Up at the start
Time is going fast, so lap around MRC.

Round 4:
48 Flutters DC
48 Freddie Mercury’s DC
48 Mountain Climbers DC
Plank at the start

Finish Him:
Finish off the Hydra by running a lap around MRC with 6 burpees at each station.
Plank at the start.

Throughout the workout, YHC began to slowly slip to the back of the pack and by this time was proudly representing the rear. #WhyDidIMakeItThisHard

Still 15 minutes left?! Let’s do another lap! #MumbleToYell. YHC was fearful of a Q-lynching. What the heck let’s run the stairs 6 more times as well just to make sure the Hydra is dead.

6MOM

Flutters x 20 IC
Russian Twist x 20 IC
6 inches for 1 min
Elbow plank exercises for 1 min(ish)

NakedMoleskin

It was an honor to work out with everyone today. Glad to see everyone pushing hard. I heard Bartman may have been on the edge of spilling some merlot, after all he was leading the pack all morning. Thanks to Bartman, Snowden, Épée, and Punkin for leading plank exercises while YHC was catching up.

I’m so very grateful to be involved with F3. It’s an extremely encouraging experience. If you haven’t Q’d yet, you need to. It’s a very liberating experience.

Good job FNGs! Keep coming out. It doesn’t get any easier, you just get stronger.

Announcements:

All kinds of expansion opportunities: Anderson in August (Slim has Q), P’ville on 6/23 (Domer has Q), TheCrucible on Fridays at Cleveland Park (MegaMu has Q), BeverlyHill on Monday’s (Slim has Q) The Beast(side) Wednesdays at RMS at 0515. The Lion’s Den on Tues/Thurs to coincide with #MainThang.

Lunch today at Chipotle on Woodruff Rd at 11:45.

Get on Twitter, see Holla or YHC with any questions that you might have.

Praises and Prayer Request:

Child in GA that was injured by a flashbang grenade that landed in his crib during police raid.
Erector’s surgery.
Police officer involved in shooting and family of person involved.
I.S.S traveling back to Memphis
GoRuck team rucking next weekend.