QUOTE OF THE DAY: “That’s the first time ever that Endo told the truth.” ~Haka~
Incredibly cold (let’s just call it a Florida blizzard) 50 degrees in the gloom and 16 PAX rallied to see what this promise of a “NO MOSEY” beatdown was all about. Several thought it was a hoax and several wished it was a hoax once we got about 3 or 4 exercises into tha thang. YHC was definitely playing the role of Honest Abe today, and so the disclaimer was given and we were off to explore the “NO MOSEY” possibilities. It went down just like this:
- PLANK HOLD – YHC asked several pax about the 5 core principles until we got them all answered in order (approx. 1 min)
- SSH – X10 – IC
- SSH – All the way around the mailboxes and back
- MERKIN – X5 – IC
- BEAR CRAWL MERKIN – 10:2 ratio – All the way around the mailboxes and back
- BLOCK CURLS – X10 – IC
- BLOCK CURL WALK – Every step perform a curl – All the way around the mailboxes and back
- SQUATS – X10 – IC
- DUCK WALK SQUATS – 10:2 ratio – All the way around the mailboxes and back
- IMPERIAL WALKER – X10 – IC
- IMPERIAL WALKER MARCH – All the way around the mailboxes and back
- OVERHEAD BLOCK PRESS – X5 – IC
- OVERHEAD BLOCK PRESS WALK – Every step perform an overhead press – All the way around the mailboxes and back
- DIPS – X10 – IC
- DIP WALK – 10:5 ratio – All the way around the mailboxes and back with blocks in tow
- CRAB CAKES – X5 – IC
- CRAB CAKE WALKS – 10:2 ratio (hard way) – All the way around the mailboxes and back
YHC ran out of time and couldn’t get to the final set of BURPEES – X5 – IC and BROAD JUMP BURPEES – All the way around the mailboxes and back (Many thankful PAX about this one.)
All PAX finished the final minute performing BURPEES – AMRAP – As punishment for one of our own whom HC’d but never showed…
Approx. yardage each trip around the mailboxes and back 60yds MOL!!!!
COT
- Prayers for all those in need at this time of Thanksgiving and Christmas
- Prayers for Munson’s friends grandfather as he joins the lord above
- Prayers for all PAX and their families
- DRINKS AND SOCIAL HOUR 7PM AT IN THE LOOP BREWING THIS SAT
- F3 ANNUAL CHRISTMAS PARTY GONNA BE HELD SOMEWHERE AT SOMETIME IN ABOUT 2 WEEKS OR SO WHO KNOWS
MOLESKIN
No racing today although the PAX did push themselves to the limit. Today was all about going smooth and steady and performing each exercise in the proper form to help develop proper muscle and avoid any future injuries from bad habits. Shout out and special thanks to all PAX that came out to participate and allow YHC to be your leader today. Hoping that PAX do not encourage the “NO MOSEY” beatdowns in the future as they are downright brutal…Let the pain begin but remember “NO PAIN, NO GAIN”…