YHC on Q today. Making sure that the soreness from Thursday is continued through out the weekend. The PAX strong as ever. 7 #HIM posted today for a weekend edition of the beatdown at #TheRanch. LB3’s, BB3 and abdominal wheel made appearance as the tokens for the day.
Back to normal humidity in sunny Lutz, Florida today. Little bit of wind, but not enough to make it feel comfortable. This didn’t stop us from getting the work done…
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Flag was planted and men wen to work.
The Thang;
At BB courts; IC x12
- SSH
- Baby Arm Circles
- Chest Stretch
- Frankenstein’s
- Windmills
- Merkins
- Mountain Climbers
- Hip Slappers
- Shoulder Taps
- Crab Cakes
Move over to the cones area;
- Bear Crawl to first cone then sprint to second cone, turn around and do the same back to start line
- Repeat the above
- Crab Walk to the first cone then then sprint to second one, turn around and do the same back to start line
- Repeat the above
Circle up;
- All PAX High Knees, then each PAX one at a time shouts “DOWN” and does a Burpee, counter clockwise
- Repeat all around the PAX x3
Indian Mosey with coupons to the Lake of Pain first gate;
- Stop 1: Mucho Chesto OYO with YHC counting out loud x10 (regular Merkin, left staggered Merkin, right staggered Merkin, wide Merkin, diamond Merkin)
- Mosey
- Stop 2: Howling Monkeys x10 each PAX /repeat
- Mosey
- Stop 3: Burpees OYO x10
Mosey to Field of Pain Pavilion; All sets OYO x20;
Station 1
- Irkins
- Merkins
- Derkins
Station 2
- Abdominal Wheel
- Leg Raises on bench
- LBC’s
Station 3
- Bench Step-ups with LB3
- Squats with BB3
- Lunges with LB3
Plank till all PAX done;
Move over to the Wall;
- Balls to the Wall (first PAX to go down, Burpees = Total number of PAX which was 7, then the next one down 6..5..4..etc.)
- Wall Jumps x10
- Wall Sits
Move over to the Playground;
3 PAX doing exercises, the rest PAX in Plank. Rotate as needed. All OYO x15
- Dips
- Pull-up Row
- Hanging Leg Raises
As we were running low on time at this point, YHC wrapped things up at the Playground with some MARY;
All IC x12
- LBC’s
- Flutter Kicks
- Nolan Ryan’s (IC x10 left, IC x10 right)
- Plank/Elbow Plank/Plank (each PAX count to 10)
- Box Cutters
- Freddy Mercury’s
- American Hammers
Back to BB courts for COT;
Total Distance: 1.53 mi
COT
- Prayers for @heisenberg and @down-under’s sisters
- Prayers for @dillio and his Chill Dill
- Prayers for Puerto Rico and surrounding islands as they recover from all the hurricane craziness
- Prayers for all other regions affected by Harvey, Irma and Maria
- Prayers for Las Vegas
- Prayers for all the PAX hope to have a great weekend and great start to next week
Moleskin
- Another great outing with the men of F3Lutz, YHC always proud to lead the men
- Lot’s of huffin and puffin today which was music to YHC”s ears
- Decent amount of mumble chatter
- Countdown is on to Tough Mudder!