Gorgeous day at the Hero

When you sign up for a Q far in advance, you never know how that day will go (bad weather, other events that morning, …) With all the road races happening today, and a sick steamer, YHC thought the numbers will be low at the Hero. To my surprise, 14 men showed up ready to sweat it out. Blart rolled in from his solo standard and some coupons were staged. There was a Countdown from 5 minutes until a hard start. Mission statement, disclaimer, and 5 core principles were stated, because an FNG was present. Ronnie B was not there to help me with that fifth principle that always slip slips my mind.

We ran a warm-up lap in the parking lot, then lined up for a little warmaRama:
Imperial walkers IC X 10, high knee run to the next line.
Windmill IC X 10, butt kickers to the next line.
Chinook IC X 10 each direction, high kicks to the next line.
Mountain climbers IC X 10.

Mosey to the closest wall for a modified jack web:
4, 8, 12, 16 IC reps of alternating donkey kicks and hands free merkins.

Mosey to the front of WCHS for alternating curb work and AMRAP jumps:
10 IC plank step ups with hands, then feet, and 20 uneven merkins each direction. alternating with 30 second AMRAP box jumps, double line jumps, and single leg line jumps each.

Mosey to the tennis courts for monkey humper suicides:
Sprints to a total of 7 lines with 10 X humpers each.

Just when the FNG was starting to think these F3 guys are crazy, we partnered up for a version of catch me if you can:
P1: Lt. Burpee Dans, P2: 30 plank jacks then sprint up to tag out P1. This went on for about 50 yards, and YHC observed quite a few “duckbutter shuffles” after the burpees.

We ended at the practice field for some tire work:
We had teams of 3 or 4 at each tire (with rim). After some pax whining, a promise was made that we would not be carrying tires anywhere. We had 3 relay races, and the last place team got to do 5 burpees while the rest watched and recovered. The races were: 2 flips and run to the back of the line, hike tire through the legs and run to back of line, and a plank railroad with pushing the tire under the next planking pax. During a tire flip, we had a “man down” as Navy felt a high hamstring pop (otherwise known as a pain in the ass). We were concerned for his well being, but the show must go on. So he walked it off and did his best to keep up the rest of the workout. Suck it up and push through Marine!!!

We moseyed to the track at the 5 yd line and partnered up:
10 pattycake merkins, then run around opposite goalposts to meet near center field for 5 partner jump-over burpees each. Then return the way you came, for 10 more pattycake merkins. Rinse and repeat, this time with 10 wheelbarrow durkins each at mid field.

Mosey to the student lot and circle up for another modified jack web with IC copperhead squats and tempo merkins.

With heavy arms, we then lined up with 2 groups of 7, alternating parking spaces for some big ball work:
10# medicine balls were passed up and down the line. Each pax would catch the ball, squat, throw to the next man, then 2 burpees. We repeated up and down the line at least 3 times. Apparently my balls were slippery because they hit the ground a lot, after some real “throw like a girl” tosses.

We had just enough time for some good ol’ Mary:
30 IC low slow flutters
10 IC J Lo’s
30 IC dying cock roaches
10 IC pickle pounders
And the ultimate time killer until a hard stop: one round of ATM (10 IC alt shoulder tap, 10 tempo merkins, 20 Merkins)

Countoff, namearama, announcements, and prayer concerns. The FNG gave us some good info, but once we found out that he was dating Navy’s daughter, he became… meet the “Focker”.
We went out in prayer thanking the Lord for the support relationships that he creates in our lives. We also lifted up an ill friend of nippleshot and our fellow F3 and FIA members on their excursions today.

Thank you for the opportunity Bayliner! It took an entire year with Carterico to finally get to Q the Hero. YHC did make a comment today that this was the least amount of mumble chatter I’ve ever heard at a MHC work out. I wonder why? 🤔. Heavy breathing? No, I’m guessing it was the lack of steamer, duck butter, Jang, Pasquale, Ronnie B, …   Either way, I enjoyed the pax today, including some pax that I’ve only ever seen at convergence, an ENC member, and my Wake County friend Puddles.

Awesome push today boys!

Griswold.