Three F3 Clydesdales came out to a balmy morning at river run only find a beatdown awaited them. A handshake Q turned into a YHC Q thanks to the ghost flag. El Nancyo (I hear this is a thing now) gave the PAX a run option but all agreed on bootcamp.
Mosey around the front circle for some warmups. 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.
Mosey to base of twin team hill. Years ago Doozy led the toughest F3 workout I had ever done with a suicide up Twin Team hill. We were not going to do that but rather a variation.
The 10 percenter. 10% up the hill and perform 10 exercises, 10% more and perform 20 exercises while repeating only the last. 10 Merkins, 20 WWII’s, 30 squats, 40 Drydocks, 50 Dollies, 60 Monkey Humpers, 70 second plank hold, 80 LBC’s, 90 SSH’s, 100 APD’s. YHC’s measurements were off and hill was not as long as memory! We winded around at the top to Singers house for the ending. Run BTTF arriving 3 minutes over.
Announcments: Clown cars for the bridge this Saturday (Bootleg and upchuck). Homegrown half, 5K, 10K this Saturday.
Prayers to Charlotte may god wrap healing hands around her. YHC took us out in prayer.
Mumblechatter was strong this morning, it was a pleasure working out with you gentleman! Handshake has the SOJ ghost flag.
