- When: 08/25/18
- QIC: Deuce, Flo, Momma's Boy, and Duct Tape
- Pax: Abu, Baguette, Bambi, Big Al, Bob the Builder, Bolt (2.0), Bono, Conch Fritter, Cooter, Cornhole (DOUBLE RESPECT), Cousin IT, Deuce (RESPECT - Washington), Die Hard, Duct Tape, Duff, Early Bird, Equifax, Flatline - Washington, Flo, Forrest Gump, Gaylord, Leprechaun (Washington), Lynard Skynyrd, Matlock (RESPECT - Washington), Mayhem (RESPECT), Momma's Boy, Mr. Belding (DOUBLE RESPECT), Mud Tire, Negative Ghost Rider, Noonan, Novocaine, Pied Piper, Rafiki, Ramses, Salty (moved), Slider (2.0), Speedo, String Bean, Tonka, Vanilla, Wimpie, Woody (Washington) (DOUBLE RESPECT)
- FNGs|Visiting Pax: FNGs - Slider and Bolt (2.0's)
One year ago, YHC would have never imagined the impact F3 would have on me. When my M shoulder tapped me after being shoulder tapped herself by Mayhem, I thought the idea of getting up in the gloom to workout was never going to happen. YHC went to the first workout with a little more than a baker’s dozen of PAX from Washington and the ball started rolling. Now, after one year, we have come so far. Many of our PAX have posted over a 100 times in the last year. We have lost a ton of weight, gained a ton of muscle, enriched our minds and souls and have been transformed from sad clowns to HIMs. From F3 Washington to F3 ENC and F3 Nation, thank you for this wonderful gift.
Warm Up
Deuce
SSH – 15 IC
Don Quixote’s – 10 IC
Good Mornings – 15 IC
Deconstructed Burpees – 15 IC
Deconstructed Burpees IC – Squats,Leg Thrusts, Merkins, Jump Squats 5 each
The Thang
Spit into three groups and rotate through each AO
Shipyard – led by Flo
DIMS – perform 1st exercise at 1st light pole, 2nd exercise at 2nd light pole, so on so forth the entire length of the waterfront
Rinse and Repeat with 3 reps per exercise at each light pole
Courthouse – led by Momma’s Boy
Four Corners – AMRAP
Run the courthouse steps to first corner – 10 jump squats
Crab walk to next corner – 10 crab cakes
Bear crawl to next corner – 10 merkins
Zombie walk to last corner – 10 jump lunges
Church lot – led by Duct Tape AMRAP
Flip Fred (giant tractor tire #1)
Jump through Fred
Bear crawl to concrete blocks
Squat, curl and overhead press each block in your row
Run to Wima (giant tractor tire #2)
Rinse and repeat starting with Wilmas
Moleskin
YHC was humbled by the turnout and thankful for all of the efforts by the Washington PAX to put this together. I did nothing but shoulder tap people and they made it happen. Tclaps to Largemouth, Novacaine, Bob the Builder and Bambi for all they did to provide the coffee, H2O and King Chicken cheese biscuits. Thanks again for all that came to celebrate with us!