Due the rather warm temperatures this morning (47°F), YHC donned a simple long sleeve shirt and pullover. The pullover was promptly ditched at the shovel flag after warmarama garnering some wry comments from SpaceMonkey on what this workout might entail. No worries. This was the only piece of clothing removed.
The Thang
Warmarama
30 side straddle hops – In cadence (IC)
15 imperial squat walkers – IC
25 mountain climbers – IC
Mosey in front of school.
Pole Smoker Caterpillar: Each PAX lays down in front of a pole. End PAX does 4 pole smokers (aka leg lift with pole overhead) and moves to the end. Repeat length of school.
Mosey to practice field.
Merkin/Bear Crawl Ladder: Bear crawl to 10 yd line, 1 merkin, bear crawl to 20 yd line, 2 merkins, … , bear crawl to goal line, 10 merkins.
Mosey to track.
100 m sprint, walk corner, 100 m sprint.
9 minute AMRAP: 10 hand remove merkins, 10 leg lifts, run to top of bleachers and back. Repeatdo for 9 minutes.
Mosey to practice field.
Repeat Merkin/Bear Crawl Ladder.
Mosey in front of school.
Repeat Pole Smoker Caterpillar.
Mary: 35 big boy situps (On My Count), 20 Freddy Mercury’s (IC), 20 box cutters (IC). Recover. Recover.
Circle of Trust:
Point to Ponder: “I serve God to serve others” (Day 33: Purpose Drive Life)
Matt. 10:42 (ESV) And whoever gives one of these little ones even a cup of cold water because he is a disciple, truly, I say to you, he will by no means lose his reward.
Naked-Man-Moleskin:
Since the practice field does not have clearly marked lines, there was some confusion on how long is ten yards during bear crawl/merkin ladder.
Overall, descent mumble chatter throughout the workout. Well, maybe not during the AMRAP.
Announcements:
Dec. 7 5:30 p.m. – 7:30 p.m. (or when you want to leave): #FirstThursday 2ndF at O’Connor in Norfolk.
Dec. 9 2 p.m. – 7 p.m.: GoRuck Light in Charlottesville. Clown car from Mt. Trashmore. http://f3rva.org/2017/10/12/pre-blast-goruck-light-in-charlottesville/
Important Links:
QuadP Monthly Challenges: Record those merkins. Goal is 5,000 for each PAX in November.
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.)