YHC was pleased to wake up and not hear rain in the gutter for the QAR today. I arrived to find Monkey Wrench and an F3 brother from Winston Salem stretching out. Two minute warning and 30 second warnings were given followed by the mission statement and disclaimer and then we moseyed. Once at the basketball courts we warmed up with:
Sungods x 10 IC front then reverse
Cotton pickers x 10 IC
SSH x 25 IC
Leg stretches left over right and reverse for 10 ct each.
Once warm we began a mosey around the perimeter path to give a shout out to the cross fitters and around the tree of life and to the soccer field for the main event. We partnered up for a series of circuits on and around the field. Starting at one corner we would perform 5 reps of the given exercise with our partner and working around the perimeter of the field we would do 10 reps at next corner, 15 at the next corner, 10 at the next corner, and 5 back at the beginning corner for a total of 45 reps for each cycle.
Round 1 : Partner handclap Merkins
Round 2: Partner foot to foot LBC’s
Round 3 Partner American Hammer
Round 4 Squats.
Once we finished 4 cycles we moseyed to the big rock wall giving a shout of encouragement to the Anchor ballers as we went. One the wall we performed balls to the wall holding while each man performed one vertical derkin while on the wall. We then did peoples chair with 5 count air presses per man for a total of 60, returning to the balls to the wall we did 2 derkin presses per man and repeated the peoples chair with air presses.
Next we moseyed back to mid field where we performed the Merkin challenge YHC had the pleasure of winning at the Hashmark on Friday. Each man is in plank position shoulder to shoulder. YHC started with a merkin and taps the man beside and it goes around the circle one merkin at a time. This continues until you cannot hold a solid plank or perform a proper mekin and you tap out to do an lbc when it is your turn. The PAX did well for a while with no one wanting to be the first to give in. Once the first fell, the attrition continued until finally Aflac “the beast” was the last man standing, congrats to Aflac.
Now, just about spent we moseyed to the picnic shelter for 2 rounds of dips, erkins, derkins, table jumps, and step ups. The last 20 ct derkins just about finished YHC off.
Mary:
American hammer, dying cockroach, X’s and O’s, and finally protractor.
With the rain starting, we did a quick name o rama and announcements and prayers and YHC took us out in prayer as the rain began. Great push by all the Pax today and especially great job by a couple Pax who are just getting back in the game.
Holiday Mansion
PAX present: Hoiday Mansion, Devlin Macgregor, Rooney, Aflac, Ron Burgundy, Monkey Wrench, Squeeler, Manzel, Mimi, Gypsy Danger, Blue Cross, Sgt. Schultz(f3 Winston Salem)
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