A brisk but humid morning which the temperature read 62 but it felt like 70. (I’ll take this weather over most) YHC was still recovering a bit from the Tunnel2Tower event (and the 10 mile pre-ruck before the event w/ fellow, PAX de loco, Hitchhiker in preparation for the 65miler on January) and decided a low impact and little mosey day suited that PAX best. Block by our sides we set out to get a good ol’ fashion beatdown!
Warm-up:
- Attempted to do low impact SSH (IC)
- got to 5 and were laughing to hard on the count we looked like we were watching a Richard Simmons VHS…
- 10 SSH (IC)
- 10 Tappiddy Tap taps (IC)
- 15 LBCs (OYO)
- 10 Mountain Climbers (IC)
- Should Burners (Apnea’s favorite)
- 10 Baby arm circle; forward/backwards
- 10 Overhead Claps
- 10 Seal Claps
- 10 Moroccan Nights
The Thang:
Slowsy and Rifle Carry block to pull-up work out area near dog park/ballentrae
- Negatives! (the eccentric, or lower movement of the exercise)
- One PAX at each station doing the negative of each exercise for a 5 count
- 5 Pull-up
- YHC decided to bring a pull-up assist and for motivation his newly coined “ball-gags” for a different kind if pull ups
- 5 Inverted Rows
- 10 Sit Ups
- 5 Dips
- 5 Irkins
- Curls; min 5 but continue until next station opens
- 5 Pull-up
- One PAX at each station doing the negative of each exercise for a 5 count
Slowsy and Fireman’s carry block to soccer field
- 10 Step-ups (HW)
- Negatives again
- 10 Pistol Squats (HW)
- Block Seated Calf Raises each leg
- Block Seated Calf Raises both leg simultaneously
- Bruce Lee’s
- Before finishing Bruce Lee’s YHC notice the time and called the PAX to get their blocks and head back for the Count-o-rama.
Moleskin:
- Adopt-a-Highway event this upcoming weekend! (sign up and let’s get it done)
- Comedy club the follow weekend
- If you’re looking to take a picture in the dark; Apnea’s the PAX who can help! (camera skills not included in purchase)
COT:
- Prayers for Vanellope and family
- Prayers for other PAX dealing with injury/illness
- Prayer for those who have something but are unable to share
- Prayers for the continued growth of F3NatureCoast!