11 PAX braved the howling 28-mph winds of the remainder of Winter Storm Riley on an otherwise pleasant morning at Stinkhill. There were a few mentions of “HALF” sprinkled throughout – the PAX gave full effort nonetheless.
Warm-a-rama: SSH x44; Through the Tunnel x15; Arm Circles x10F x10R; Merkin 1.5’s x10 (Down, up HALFway, Down, up All the Way); Imperial Walkers x20; Burpee OYO x6 (for those of us tackling the Burpee Challenge this month as well – 2xDay of the month).
Mosey to the Frisburpee Gladiator Pit. Set up three cones equidistant (yes, YHC threw out equidistant) from each other, partner up in the middle (i.e., HALFway) and perform exercise combinations as follows:
Handclap Merkins – Squats (first exercise in the middle; each PAX then runs to the cone on their side and performs the second exercise; meet again in the middle) 4 Sets of 5, 10, 15, and 20 Reps
Partner Situps – Jump Squats 4 Sets of 5, 10, 15, and 20 Reps
American Hammers – Overhead Claps 5 Sets of 5, 10, 15, 20, and 25 Reps
Plank Jacks – Jumping Jacks 5 Sets of 5, 10, 15, 20, and 25 Reps
Flutter Kicks – Ski Jumps 4 Sets of 5, 10, 15, and 20 Reps
Partners switched between combinations.
Mosey Around and Up the Mt – Stopped 5 times to perform sets of Merkins in demonstration of our 1st F prowess in accomplishing Day Three of Week Three of the hundredpushups.com challenge. Merkin counts were 22, 30, 20, 20, and 28+. YHC notes that accomplishing this task puts the PAX over HALF way to completing the challenge. Take on the rest if you so choose.
Mosey back to the flags and perform Flutter Kick Ring of Fire then Bear Crawl Ring of Fire.
Count and Name-o-rama, Announements, BOM.
COT – On the occasion of Dr Seuss’s Birthday, a quote from the Lorax – “Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not.” This quote fits so much of what F3 is all about and what we are seeking to impress in all aspects of our lives.
NMM – HALF theme was coincidental and not really meaningful otherwise. Don’t think too hard about it.
Thanks to Submac for letting me Q in his spot today. I thoroughly enjoyed it and I hope you did too.