There's something in the water

While a significant portion of the men in F3 are passing seeds to the M’s to make 2.0s, Iceman was dealing with something growing inside his body leading to a substitute Q by YHC.  I took it as an opportunity to go visit some areas I had not been to in a long time.  9 PAX got the worm for an early edition warm up of the legs.

*So as a substitute, you’re typically supposed to show a video and let the students screw around all day right?  NOPE.  BUT, there is a video at the bottom for everyone to watch.

Warm Up
SSH X 25
IW X 20
Mtn Climbers X 16
Merkins X 10

Mosey to alleyway beside grace church, lungewalk 3 pillars, bear crawl the rest of the way up the alley.  Mosey to the parking lot on top of the bus depot.

The Thang
16s
Each corner perform merkins/squats up to 16 where you drop 1 and add 1 (15 merkins/1 squat at corner 1, 14 merkins/2squats at corner 2, etc.)
On the short legs – lunge walk one, bear crawl the other (which opened up the world of downhill bearcrawl…not for the faint of heart and will be experienced in more detail at another workout).
– Stop after each lap to regroup, perform 40 LBCs and plank to get heart rates back to square one
*Very good efforts on the straightaways.  PAX was challenged to make them “uncomfortable” and they went FAST

Mosey over to Grace Church steps

Bent Jacob’s Ladder
Run the stairs
Burpees at the top (starting with 1 and adding up to 7)
Run down
Mtn climbers X 20 (double count)
*This was a lot more exhausting than YHC imagined.  Legs were feeling it and heartrate was bumping

30 X flutters
1 min of Chair pose #YOGAHURTS #YOGALOOKSFUNNYWITHABUNCHOFGUYS

Mosey back to PC

6MOM
Russian twists X 12 SLOW COUNT
Jacque Cousteaus X 12
Back Stretch

Fin

Naked Moleskin
– Mud Run, Palmetto 200, and BRR are all coming up.  Do yourself a favor and sign up for 1/all of em to get some great 3 F’s
– Prayers for Libor and his family after the loss of his father (Not known at the time but updated once information was given today)
– Prayers for Seal/family/friends with final custody hearings
– Prayers for YHC as some career stuff going on (good/scary/stressful/etc.)
– Prayers for marriage
– Prayers for F3 Expansion

Sidebar:  As you can see YHC asked for some prayers today career wise.  I want you all to know that you all are a part of helping me to break free from the stress and get my head, heart, and soul cleared out.  I hope you realize the impact you all have on everyone, everyday, just by showing up.  Know that we all need each other day in and day out.

Video to let the little things sink in: