F3CarpexOG Archive

Backblast Monday, July 10, 2017

Sledding in July, who knew.

Q
petsounds
AO
Fitness, Kryptonite
Date
PAX
7

Sleds in July! YHC dusted the cobwebs from the ol’nog’n to come up with a limited run workout that would entertain the PAX looking for a fast pace….  Here goes.

Shutin stated to Aspartame at 5:25 oh there will be others.  And as he finished that sentence in roles 4 more….  Something about Kryptonite, is it the 15 minutes earlier, or the location.  YHC was pumped to have 7 PAX show even with the limited run preblast / warning.  Who knew Franklin would still come out knowing it was a limited run… luckily YHC stepped up to the challenge to create a Hi-Tempo beatdown.

Go Time 1750 Warm Up


  • Jog to Denali at the end of the parking lot, con’t jog

  • SSH x 50 (IC)  (just bc 25 is not enough)

  • Imperial Walker x 25 (IC)

  • Good Morning x 20 (IC)

  • Merkins x 20 (OMD)

  • Hold It

  • Mountain Climbers x 20 (IC)

  • Jog to steps for box jumps


Thang One:  



  • Jog to Covered Porch, Left/Right Step ups x 20 (tried IC - that really does not work)

  • Jog to the Wall by concessions, B2W 7x10 count

  • Jog to Covered Porch, Dips x 20 (IC)

  • Jog to the Wall by concessions, B2W 7x10 count

  • Run to Covered Porch, Earkins x 20 (IC)

  • Jog to the Wall by concessions, B2W 7x10 count

  • Jog to the Parking Lot for Thang 2


 

Thang Two - Sled time!:



  • Con’t jog to my truck and pull out the toys - gently used pallets full of ticks, spiders, termites, dirt, weeds, etc

  • Partner 1 jog with pallet around the corner.  

  • Partner 2 jog to other end of lot and Plank Hold

  • Partner 1 Bear Crawl Pallet Slide (push the pallet across the lot) to Partner 2

  • Flip flop x3 times

  • Partner 2 jog with pallet back to truck and drop pallets.

  • PAX was gassed so we took a lap around the parking lot to catch our breath

  • Circle up with the pallets for more fun

  • 5 PAX w a pallet each, 2 PAX Derkins off the tailgate

    • Equals 7 stations for those counting



  • Turkish Pallet Get Ups with military press

    • Yes, it stucked

    • Yes, it was hard - just ask Shut-In he whined from the start.  Something about is back and chiropractor visit.



  • Rotate all stations, then…

  • Another rotation this time with just Derkins and Military Press (F3 name?) x20

    • Yes all 7 stations

    • Yes it sucked

    • No one whinned



  • Already in the parking lot for Mary


Mary



  • LBC x 50 (IC)

  • Plank hold

  • Plank hold Right arm up with a x 15 sec

  • Plank hold Left arm up with a x 15 sec

  • Plank hold


 

Announcements

FIA start date 7/22 after Phoenix - get your M there!

Durham Bulls game 7/23 - see Burt

Prayer Requests

Franklin Travel to Amsterdam, Fluoride Mission Trip, Shut-in M friend in a dark place emotionally, Surcharge for is double stint heart procedure

Naked Moleskin

Thank you all for being the influence YHC needs in his life

PAX7