7 #HIM gathered together in the gloom to get better and grow as a pax. A very cool 52 degree morning (unseasonable chilly for us in these parts) greeted us all but nonetheless the pax was eagerly waiting on the Q to arrive. YHC peeled in the parking lot and quickly planted the flag and got on with it.
To start the beatdown, YHC borrowed some material from another AO as we all started in a Plank position while full disclaimer was read:
*F3 Nation, Inc. (“F3?) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.
*Approx. 127 seconds!
Mosey for rest of warmup.
-SSH
-Squats
-Frankensteins
-Mountain Climbers
-Windmills
The Thang:
Partner up and two sets (Bartman/DBA & Haka/Dillio) did the Four Corners first while other three (No-Ski/Down Under/No-See-Um) did:
AMRAP of Partner Derkins x 10each (1 partner plank while other does Derkins) then Partner Shoulder Taps x20 (feet still on partner back). Repeat until group relieves you!
Four Corners w/ Escalators:
-Bear Crawl , 10 Merkins
-Side Bear Crawl , 20 Flutter kicks (IC w/ partner)
-Crawl Bear , 30 Monkey Humpers
-Side Bear Crawl , 40 LBCs
Mosey Around roundabout and back.
2nd Round of Four Corners:
-Duck Walk , 10 Carolina Dry Docks
-Side Shuffle , 20 Dolly’s (IC w/ partner)
-Backwards Crab Walk , 30 Squats
-Side Shuffle , 40 Crunchy Frogs
Other groups doing AMRAP of Partner Leg Throw downs x10 per man and switch! Repeat till relieved.
Indian Run to Sunlake and back with sprint at the end to call it!
COT:
-Tough Mudder guys getting ready to crush it at their event on Saturday……..good luck to all and make F3Lutz proud.
-Great to hear Down Under’s M is doing better and recovering.
Moleskin:
-Guys pushing hard today and noticing DBA getting stronger! Really pushing himself in the runs and great to see.
-Bartman and No-Ski (and DBA) looks to be primed and ready for their race on Saturday.
-Down Under and Dillio looking great as always!
-Haka is a beast still and looking forward to that first Q!
-Looking for a Q for Saturday as we will have smaller crew as pretty sure Dillio and NotoriusNYC will be there!
*Look for link on Slack for shirt orders and they will be open for two weeks so jump in and get order placed asap.
AYE!