It was a hot one today and the goal was to create a WOD that didn’t involve a ton of running. It being hot was one factor, but I also didn’t want to give Coon Dog any extra miles for he and Duff’s arbitrary mile goal that only they care about. So, bear crawls, lunges, short runs up hills and block carries made the menu for today’s betterment. YHC is just glad to have a healthy M, first and foremost, but that also leads to the ability to post regularly again and get back to normalcy. Glad to be out here among brothers.
Here’s how it went today:
Conditions: Clear, mid 70’s, humid
1 minute warning
Prayer/Disclaimer
Mosey to top of parking lot, aka stop 1 for today’s WOD
COP all IC:
- SSH x 10 at stop 1
Mosey to stop 2
- TTT x 10
- Michael Phelps x 10
Mosey to stop 3
- LBAC x 10 each way
Mosey to lower, back soccer field, crossing the bridge. Line up on goal line.
The Thang:
- Bear Crawl 25 yards
- 5 Burpees
- Bear Crawl 25 yards
- 5 Burpees
- Lunge 25 yards
- 5 Burpees
- Lunge 25 yards
- 5 Burpees
Mosey to the hill and line up for 11’s:
- Squats x 10
- Run up hill
- LBC x 1
- Back down hill
- Rinse and repeat reducing squats by one and increasing LBC by one until you reach 1 squat and 10 LBC
Mosey to block pile, grab a block,
partner up, and line up at stop 1:
- Partner 1:
- 25 CDD
- 25 Bonnie Blairs x 2
- 25 flutter kicks x 2
- If partner isn’t back yet, run to help him carry a block back
- Partner 2:
- Farmers carry to stop 2
- Merkins x 10
- Farmers carry to stop 3
- Werkins x 10
- Leave block and run to sidewalk
- Diamond merkins x 10
- Run back to get blocks and carry them back to stop 1 or give one to your partner
Circle up for block work in grassy part of first island:
Round 1:
- All PAX plank on block
- One PAX does merkins x 10
- Going clockwise, each PAX takes a turn doing merkins
- Continue to plank until it’s your turn to do Merkins
Round 2:
- Replace block planks with holding block overhead
- Replace merkins with shoulder press
Round 3:
- Replace block overhead holds with Al Gore while holding block
- Replace shoulder press with curls
Round 4:
- All PAX place blocks on side of curb and do 25 dips
Return block and head to shovel flag
Recover
COT/BOM
Announcements:
- Jailbreak tomorrow at 5a
- Garth’s farewell Q is 6/27 at Shawshank
- 6/28: Jailbreak converges at Reaper
- 6/29: Shawshank Q: Ultimate FB
- 7/2: Brick 7 year anniversary
- Aug 3: Jailbreak Escape: https://www.adventuresignup.com/Race/SC/Lexington/JailBreakEscapeUrbanChallengeRun
- Aug 17: Dad’s Camp
Prayers:
- Sarah Harmon and family
- YHC’s wife, Ashley
- Garth’s and family during transition
- Soaker and family
- Good Hands’ dad and neighbor
- F3 Teddy
- F3 Joe Pa
- Marriages
- Our Country
Devo:
Be good examples in your everyday life, but also among your F3 brothers. We have to strive to make each other better every day, then take that same mantra out into the community, but it starts with you. Lift each other up, go back for the six, and always call each other out when they need it. Accountability is showing love to your brother by building them even if they don’t know it, or want it.
Being a good example in your community stems from how you carry yourself among those closest to you. Be the example.