YHC was pleased to see some new faces gathering around the flag (once he finally made it down the hill). Some new #natville pax, 2 FNGs, and a visitor from #f3raleigh. 11 men in total to take on this perfect July morning. That reference is meant to incorporate 76º and near 100% humidity we experienced. As the title references, there was a tight finish…it’s not talking about a jailbreak finish or the race to complete the burpeeball challenge. Nor is it referencing the crisply wrapped blue bandana that our new FNG (Jim Garcia) was rocking with style that led him to being named CRIP. It is however speaking of our other FNG (Jon Procter) and the elasticity of his shorts. While the names blood (red shirt), Lightning/Flash for his ink went around. There was no other choice but to go with #Nuthugger until further reviewed by the #natvillecouncil.

After that nice little allegory, this is the First F so we were there to workout and that’s what we did.

Warm-a-rama

  • Mosey from shovel flag to Dellwood up to Sunset for:
    • SSH x 5 IC
    • Mosey to front of the school
    • SSH x 15 IC
    • Sun Gods x 10 IC (each way)
    • Moroccan Night Club x 10 IC
    • Windmills x 20 IC (speed varied)
    • Peter Parkers x 15 IC
    • String Rippers x 15 IC
    • Monkey Humpers x 15 IC
  • Mosey to the Incline Plane
    • Lunge with Oblique Twist

The Thang

PART 1 – 30 seconds on 5 second Rest

  • XC SKIER
  • BICEP CURL
  • CHEST PRESS
  • MERKIN
  • JUMP ROPE
  • MED BALL DUNK
  • SHOULDER PRESS
  • BETWEEN THE LEGS SHOULDER RAISE
  • MED BALL DUNK
  • JUMP ROPE
  • REVERSE FLY
  • BACK ROW
  • COMBAT ROPE
  • ARNOLD
  • BURPEE
  • TRICEP PUSHDOWN
  • TRICEP KICKBACK
  • DIAMOND MERKINS
  • OVERHEAD TRICEP EXTENSION
  • WWII SIT-UP WITH MED BALL
  • AB DOLLY
  • AMERICAN HAMMER WITH MED BALL
  • RESISTANCE BAND CRUNCH
  • BACK ROW

     

     

    PART 2 – Partner up (size/speed did not matter) Most groups completed 3-4 rotations

  • Partner A – run lap up stairs around school building and relieve parter. Started with 1 lap and progressed by 1 each turn
  • Partner B – ARNOLD exercise with resistance band – option to switch to exercise of pax choosing

Part 3 – by popular demand, #BurpeeBall. For the record YHC was going to give the pax a break but since we had some FNGs and visitors, we felt we needed to uphold the #fenceline rep

  • Single B, Single B Double M, Double M, Double B Double M, Triple B, Double B, Single B recover
  • Single B, Double B, Triple B

MARY

  • Intermediate Crunch x 20 SC
  • 90º Copperhead toe touches x 15 IC
  • 45º Copperhead toe touches x 15 IC
  • Knees to Chest x 15 IC
    • Hello Dolly x 15 IC
    • Flutter Kicks x 10 IC
    • Figure 8s x 10 IC
    • Freddie Mercuries x 10 IC
  • Homer to Marge x 15 SC
  • Reverse Crunch x 10 SC
  • Marge to Heaven x 15 SC

Announcements

  • HDHH at Tap Room – 5:30
  • 2nd/3rd F on Tuesdays at Caribou Coffee – No agenda, just hang

COT

  • YHC took us out and continues to be blessed by these men and the F3 platform

Aye!

~ Big Mitt

PAX: Xerox, FNG (Jim Garcia) (Crip), Slumlord, Cecil, Tea Party, FNG Jon Procter (Nuthugger), J Love, Beaver, Man Eater, Mr. Furley, (F3 Raleigh), Big Mitt (QIC)

QIC: Big Mitt