Conditions: Pleasant, calm, 60 degrees, a sleeveless KeyLargo type of morning.
MC early: Funyuns reminiscing oh how YHC wears weird cloths / shoes to STH, CalfKiller giving some nice long hugs to Yardsale, FD’s coffee is primed on the back of his truck, but YHC has a feeling that we’ll run into him at the bottom of the ninth.
8 PAX Double in the last 3 minutes, thankfully to make 16ish
PAX: Cowboy, Kathy, Prevac, Yard sale, Unbrella, Karamazov, PSL, Razor, BlackLung, Nightstand, Bagger Vance, Floppy Disk, Calfkiller, Cinderella, Funyuns, CapsLock, Binary and YHC
COP: Short slow lap around church
37 SSH IC
37 Burpies IC ( IC so PSL didn’t have to wait 5 min for YHC )
Bluetooth time: “Mountain Dew”
Oldie but goodie. PAX perform MTN CLMrs entire song and give Q a Merkin when MTN Dew is said
OK count off into groups of 4 and each group grab a log
Mosey to the Valley next to the Horse parking lot
THANG: 4 PAX = 4 Exercises rotate through all
#1 Lunge up the hill
#2 Broadjump up hill
#3 Roll Log up hill
#4 Crawbear up hill
YHC was surprised how fast the Valley work went so……
Group Log sit ups. each grp of 4 PAX created an “+” and then did a WW2 and passed log to PAX to his right. This didnt last long, YHC takes blame for the mess.
Change of plans. Line up on one side of parking lot and Burpie broad jump to the tower (aprrox 60-80yds)
Back to the start for next group work.
PAX#1 Sprint to Tower and back
PAX#2 Thruster with Log
PAX#3 J-Los
Pax#4 180° jump squats.
rotate through all stations.
RNR
Back to the Valley for an encore. Crawlbear all together to top, and grab your logs and back to start.
Finale: Bill Withers “Lovely Day”
Low plank and give Bill a Merkin everytime lovey day is said. Oh and hold that last note.
Moleskin/COT: Thanks for “bearing” with me this morning. YHC hates seeing his number increase, but happy to start it off right with some HIMs.
Prayers for Kemps, Vegas, F3 Houston and the other F3 Brothers we have lost this year.
Upcoming:
WarPath Sat 10-7-17 5am start @ pinkerton in Franklin hit me up and we can talk.
GrowRuck 11-17-17
Reach Out, Lift Up, and know that God is Good all the time.
Sparty On