Day: January 14, 2024

1/14/24 Coconut Horse: The Good, the Bad, and the Ugly

The Good: Shortsale and Flintstone ran over a dozen miles, including some early EC.  Stagecoach rucked at Coconut Horse for the first time. Scrat knocked out another post. YHC led a conversation on Admiral William McRaven’s chapter on hope, including the story of the Raid on Son Tay in N. Vietnam. Other stories of hope included a message from F3 Cardinal’s M and from the Remembering Austin family, Nazrul and Tammy Chowdury.

The Bad: One of our runner’s visit to the woods and subsequent early exit from Q Source.

The Ugly: A Harris Teeter employee’s exploding shake all over the lobby’s chairs, counter, floor, and themselves. Fortunately, the HIM came to her rescue, with napkins and mops in tow.

Aye,

Hunchback

Rainy day but that doesn’t stop F3 from getting outside for a workout . Fortunately The Fighting Yank has a covered pavilion and PAX could still get a good beat down without getting soaking wet.

Disclaimer

Mosey to pavilion for a warm-up and some core stuff.

The Thang:

For time

20-18-16-14-12-10-8-6-4-2

Lunges

Burpees

Sit-ups

Merkins

time range for everyone was between 25 -28 mins

Next , EMOM as many rounds as possible rotating through the following exercises. 

Sandbag 1 – cleans to o/h press

KB Swings

Slam Ball

Sandbag 2 – bentover rows

Jump Rope

KB2 – halos

Block – curls

Block – squats

Single Dead Lifts – 20lb DB

Shoulder Taps

Dips

The pledge

COT

Announcements

Prayer request

YHC closed with prayer