Preblast: YHC has the Q tomorrow at Johnson Park. This is still black ops status, but it’s a good place to kick the week off. Bring a headlamp. No bricks required. Submit your decision below.
AO – Johnson Park
47 degrees
[0530 – Core Principles recited. Disclaimer given to 4 PAX] – Bald Eagle, Less, Basic Bro, and Roid Rage (QIC)
Warm-O-Rama
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SSH – 25X, IC
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Merkins, 20X, IC
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Cherry Pickers w/ back clap – 15X, IC
The Thang:
The 4 PAX ran the trail and Johnson Park over to Millenium Park and did the following exercises, some of which were repeated. Needless to say, YHC is a little sore here and there, so the job was done.
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Bear Crawl – random distances
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Crab walk – random distances
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Squats – 20X, IC
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Big boy sit ups – 20X, IC
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Burpees – 10X, IC
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Merkins – 20X, IC
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LBCs – 20X, IC
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Jump Squats – 10X, IC
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American Hammers – 20X, IC
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Flutterkicks – 20X, IC
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Ankle Throws – partner up, 20X, OYO
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1 PAX on 6 holding partners ankles, lift feet to partners hands, partner throws feet/ankles in random directions. Bring feet back to partners hand. Really works the abs.
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The PAX made it back to the AO at about 6:17, so no additional Mary was performed. Bald Eagle was a sweaty mess.
Count-O-Rama – Name-O-Rama
-Rage of Roids
Roid Rage 💉🤬 @realjoeredford led 4️⃣ pax through an in-the-dark #F3GRBlackOps run + multiple #PainStations. #F3GR #F3GrandRapids #F3Nation #F3 pic.twitter.com/dPTvfwKc7q
— F3 Grand Rapids (@F3GrandRapids) October 14, 2019