The F3 Hurt Locker

It’s been a while since YHC has had the chance to Q YHC’s own site…. the calendar has been full! So when today’s date came open due to a reschedule and sickness from the week prior, YHC jumped on it!

4 for an EC ruck- YHC, Patch, Whatley and The Little Mermaid

When we made it back to gate 5, YHC thought it would just be the 4 of us, and the possibility of turning today’s workout into a ruck work out came to mind. Then Cold-Cut came rolling in around 0527, so we were able to go with the original plan. 5 PAX circled up and it went somewhat like this:

Warm Up

• SSH – 20 – IC
• Good Mornings – 10 IC
• SSH – 20 – IC
• Cotton Pickers – 10 – IC
• SSH – 20 – IC
• Hallelujahs – 10 – IC
• SSH – 20 – IC

Tha Thang

We moseyed to the circle benches near gate 6 for 21’s – Irkins and Squats. A lot of Zion Williamson mumblechatter occurred here.

Next, we moseyed to the wall at gate 5

• People’s Chair – PAX 10 count
• BTTW – PAX 10 count

Then we moseyed to the Pirate statue. YHC got worried that the stairs would be blocked off due to all of the construction, but it was clear. YHC instructed the PAX to partner up for B.O.M.B.S. Partner 1 would run from the statue, up the stairs and back, while Partner 2 would do exercises, then partners would flapjack. The exercises were:

• B – Burpees – 50 reps
• O – Overhead claps – 100 reps
• M – Merkins – 150 reps
• B – Big Boy Sit Ups (WWII modification) – 200 reps
• S – Squats – 250 reps

We had one group of 3 and one group of 2. The group of 2 finished early and did additional squats with the other group. We moseyed back to the flag once both groups were finished for 5 mins of Mary

• J-Los
• Supermans
• Plank Jacks
• American Hammers
• Windshield Wipers

0615

COT/BOM

Prayer Requests

• Cold Cut’s 2.0’s new twins. Getting stronger and hopefully will be out of the NICU soon.
• Alex Trebek being diagnosed with stage 4 Pancreatic cancer.

YHC prayed us out

Announcements

• Coop Strong 4 miler on 3/16
• Lunch on Friday at Sam Jones, 1145
• Fruity Pebbles has the Q at Clydesdales next week

Moleskin:

There was a good push by the PAX this morning. It was COLD, but these men beat the fartsack anyway and posted for an epic beatdown. The PAX have really embraced the transition of The Clydesdales, going away from a “Recovery Boot Camp” to a true Boot Camp workout. There still will be minimal running, and modification to exercises can be made (as with all F3 workouts). If you haven’t been to The Clydesdales in a while, come on out next week, Don’t expect it to be easy… expect your six to be kicked! Until next time…

Chimi Out!