An incredibly hot and muggy morning in the gloom, temps said low 80’s but felt like triple digits. Again on the trail early to get set up, only this time YHC had something heavy weighing on his heart. In honor of one of our own that is hospitalized, extra water would be provided to ensure proper hydration during the sweatfest. YHC also had a request to show 15min prior to beatdown for some EC which consisted of putting together a little surprise package for @dillio. The PAX obliged, YHC was happy, the package was prepared, the flag was planted, the disclaimer was given and the men of F3Lutz began the trip into to the land of pain.
THE WARM-UP
- SSH – IC – x15
- COTTON PICKERS – IC – x10
- TEMPO SALUTE PLANKS – IC – x15
- TEMPO MERKINS – IC – x10
- TEMPO J-LOs (one of Dillio’s favorites with a tempo twist) – IC – x10
JUST THE BEGINNING
BB COURTS END TO END CONSISTING OF:
- BROAD JUMP BURPEES TO THE END
- BEAR CRAWL BACK TO START
- RINSE AND REPEAT – x3 ROUNDS
MIDDLE OF THE ROAD
MOSEY AROUND PARK AND TENNIS COURTS TO LAKE PAIN – YHC had a “special cooler” full of water and surprises for the men waiting upon completion of the first lap around the lake.
- FIRST LAP – INDIAN RUN TO HALFWAY MARK
- BURP AND MERK – ASCENDING 1 TO 5
- INDIAN RUN THE REST OF THE WAY BACK TO THE BEGINNING
- BURP AND MERK – DESCENDING 5 TO 1
TIME FOR SOME WATER:
The cooler was opened and many bottles of refreshing water were distributed to the PAX (numbered so that we would not get them confused for when we came around the lake again). Some PAX overheard the sound of a repeat trip around the lake and the moans and groans began. The best part was when YHC ask everyone how they were going to pay for the water. First there was a look of confusion amongst the PAX, which was quickly cleared up when YHC announced that the price tags were taped to the bottom of the bottles. Upon flipping them over the sounds of pain continued as each PAX had an exercise to perform for payment. The price was any of the 3 depending on which bottle they drank:
- MERKINS – x25
- BIG BOY SIT-UPS – x25
- LUNGES – x25 (each leg)
TIME FOR LAP NUMBER 2
- INDIAN RUN TO HALFWAY MARK
- SPLIT JACKS – OYO – x10
- MERKINS – OYO – x20
- SQUATS – OYO – x30
- INDIAN RUN THE REST OF THE WAY BACK TO THE BEGINNING
- SQUATS – OYO – x30
- MERKINS – OYO – x20
- SPLIT JACKS – OYO – x10
A few PAX had to turn back before the halfway mark on Lap 2 and wait for the remaining men to return, however we all finished the exercises together at the end and that is what modification is all about. A few bottles of water remaining at this point, however YHC could not get any takers for the additional pain.
THE END IS NEAR
BACK TO BB COURTS FOR SOME MARY – TABATA STYLE
10 ROUNDS – 40 SEC WORK/15 SEC REST CONSISTING OF:
- 6 INCH LEG HOLDS
- BOX CUTTERS
- FLUTTERKICKS
- LEG RAISES
- AMERICAN HAMMERS
- OUTLAWS
- DYING COCKROACHES
- LBCs
- SWEAT ANGELS
- J-LOs (to finish off strong for Dillio)
The chatter and jokes during the 10 rounds was so much that YHC decided to finish off the last 2 minutes of the workout with a real moaner and groaner:
- BROAD JUMP BURPEES
- LENGTH OF THE COURT DOWN AND BACK
THE JOURNEY WAS COMPLETE!!!
TOTAL DISTANCE APPROX 2.75 MILES
COT
- Prayers for Dillio as he fights to recover from injury and return home from the hospital
- Prayers for No-Ski that his home gets many showings and sells quickly
- Continued prayers for Haka and his SIL with the battle that she is going through
- Continued prayers for DBA’s mother that she can get better and recover
- Continued prayers for strength for Rockwell that he fight and win his battle
- Prayers for YHC’s M as we await test results in hopes that everything will come back negative
MOLESKIN
- Special thanks for all those who posted and participated with Dillio’s package
- Go Ruck sign ups still going on for CSAUPs in Sep and Nov
- AS ALWAYS A PLEASURE TO LEAD THE PAX AND MIX IN SOME HUMOROUS ENJOYMENT WHILE DOING SO