A humid (89%) Tuesday morning at the Ranch started off at 0530 with a quick review of the 5 core principles of F3:
A quick warm-up, which included YHC working out some kinks in his Q-ing skills:
- SSH-IC: 19
- Frankensteins-IC: 10
- Tapity Taps-IC: 10
- Imperial Walkers-IC: 10
- Tempo Squats-IC: 10
Mosey over to traffic circle for a single set of lunges around the circle.
Mosey on into the Reserve, with a few sporadic stops, for a couple of burpees. Stop in front of home of two US Army veterans, working out in their garage, for a set of 5 burpees for the Army. #Hooah
Continue our mosey to the Reserve’s clubhouse parking lot with a couple more burpees in-between.
Teams of two PAX worked together to reach cumulative exercise goals of: 100 Merkins, 150 LBCs, 200 Squats, and 250 Flutters (easy-way). PAX 1 executed AMRAP while PAX 2 ran out parking lot and around to opposite entrance. Flapjacks until team goal reached.
Mosey back to the Ranch dock to do more work on the legs with some step-ups until the 6 arrived.
Sprinkled in a few more dips (25), step-ups (25) and dips (25) followed by a short bear-crawl up the ramp.
Mosey back to basketball court getting back at 0615…sweat pooling on the courts. #MissionAccomplished
Honorable mention to @Vanellope whose beatdown one year ago was used to inspire YHC. (Overheard: “That explains it!”
Also of note, @Haka is back from vacation and clearly…recharged! #beast
Remembering Police Officer Rod Pocceschi, shot and killed in the line of duty 18 years ago (June 23, 2003): https://www.odmp.org/officer/16897-police-officer-rodney-fredderick-pocceschi