One of YHC’s resolutions for the year is to not complain the entire winter about the weather/it being cold. YHC was brought to this realization by the PAX from F3 Twin Cities. Just check out some of their posts (https://twitter.com/F3TwinCities). We do not have cold weather. One of their post’s had some real insight. “There is no such thing as cold, only improper layering.” To that point, layer up and post. We warm up fast.
The theme of the workout, 45-12, is from two of goals. These will be officially released to the PAX this week but here is a teaser.
- Increase number of “active” PAX to at least 45 (>1 post per 60 days)
- Increase number of “active” Qs to at least 12 (>1 Q per 60 days)
The Thang
Warmarama
Run to end of cul-de-sac and back to get the blood flowing.
40 side straddle hops – In cadence (IC)
15 merkins – IC
15 mountain climbers – IC
15 Don Quixote’s – IC
Each PAX (three of us) was instructed to call for 15 burpees at some point in the workout (45 total). Accomplished.
Carolina Dry Dock (CDD) lap. 12 CDDs at each of the benches, and of course bear crawl bridge.
Triple Check: PAX #1 curls (35 lb.), Pax #2 WWII situps, PAX #3 bear crawl two trees, crawl bear back. Rotate when PAX #3 returns. 4 rounds of the 3 exercises (12 total).
Triple Check: At picnic tables, PAX #1 abyss merkins, Pax #2 manmakers, PAX #3 run to bench beside lake and back. Rotate when PAX #3 returns. 4 rounds of the 3 exercises (12 total).
Triple Check: PAX #1 8 shoulder presses, Pax #2 forward shoulder circles, PAX #3 backward shoulder circles. Rotate when PAX #1 finishes 8 presses. 4 rounds of the 3 exercises (12 total).
Mary:
12 WWII situps – OMC
12 Freddy Mercury’s – IC
45 LBCs – IC
12 box cutters – IC
12 box cutters (other direction) – IC
Circle of Trust:
Couterama
Namerama
Ecclesiastes 7:8 (ESV) “Better is the end of a thing than its beginning, and the patient in spirit is better than the proud in spirit.”
As we set goals for 2018, it is better to finish the goals than start them. We need to be patient with how long it takes to accomplish those goals. We do not need to be prideful when the goals are achieved.
Ball of Man
Naked-Man-Moleskin (NMM):
Plenty of material for the backblast. Another gem from the morning “there is no such thing as cold, only the absence of heat.” (Physics lesson for the day).
Great to see Scout out there with us this morning. For those that did not know, Scout ran a 50k two weeks ago in right around 4 hours. That is some seriously strong work.
Funny Car invited YHC to give a talk to the local rotary club. Thank you Funny Car for the opportunity. #AlwaysBeHeadlocking #GiveItAway. https://www.facebook.com/groups/1812233875661530/permalink/2012560338962215/
Announcements:
F3 Hampton Roads 2018 Goals Coming Soon.
Apr. 20-21: Colonial200 relay race. http://f3rva.org/2017/11/30/colonial200-pre-blast-1/
Important Links:
QuadP Monthly Challenges: January challenge coming soon.
Q Schedule: Just sign up. We can help you prepare.
Big Data: Check out our growth and how close you are to the Hampton Roads Hall of Fame.
F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same
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