Two weeks ago YHC was blessed with yet another birthday and honored to have another year with my amazing family and you clowns. In recognition of this it was decided that a birthday beat down was warranted. Voodoo was happy to ablidge YHC with the Q for this muggy yet dry morning at the Bulldog. So the stage was set for the rock pushing and trash talking. Both were in full swing.
5:30…let the beatings begin
Warmup:
Stretching; up, down, left, right
SSH x 44 (double count)
Mountain Climbers x 44 (double count)
Mountain Murpees x 5 (this is from standing down to 2 mountain climbers, 2 merkins, and up to complete the burpee)
The Thang:
Mosey to the hill in the lower parking lot.
44’s. This is 11’s counting by 4’s. Imperial walkers at bottom and LBC’s at the top. In moving back and forth up and down the hill between sets there was a choice of and combination of bear crawls, crab walk, karaoke, nur, Bernie Sanders, Clavin threw in bunny hops which several of the PAX including YHC used, mosey, or meander. All PAX worked hard on this and YHC is proud to notice that everyone did a great job of mixing it up and pushing.
Meander to near by wall for calf work.
Parallel x 20 (double count)
Toes in x 20 (double count)
Toes out x 20 (double count)
20 x merkins
20 x squats
15 x merkins
15 x squats
9 x merkins
9 x squats
For a grand total of 44 each.
Take a lap around lower parking lot
Mary:
44 x LBC’s
20 x heels to heaven
20 x oblique crunches each side
5 x leg climbers each leg
Meander back
Time!
It is a huge honor and I consider it a substantial privilege to call every one of you a friend. Thank you all for your support and encouragement throughout this trying year. I am humbled and pray that I can have the impact on someone maybe new to F3 or otherwise that the PAX has had on my family and myself.
We prayed for the PAX, our families, community, leaders, police and first responders, and our influence on the people around us.
It’s a real honor.
Timeframe