Intro: YHC does not often recycle weinkes, but it’s hard to beat a block escalator, and it’s what the PAX do in between the block reps that can really ramp-up the suck factor. Three engineers and a pilot met in the dark to get better acquainted with the blocks and each other.
Disclaimer: Nope. Probably should at The Jones everytime though, since they are relatively new.
Warmup: 1/4 mile jog around the track. Grab a block and cussack back to the track.
Thang: With the block escalator, the reps increased by 10 with each new set. After each set, the PAX did bear-merkins to the goal post (about 20 yards away), completed 1 pullup or 1 kip-up, then ran back to the blocks for the next set.
Blockees x10, bear-merkins, pullup, run back to start.
Alternating merkins x20, bear-merkins, pullup, run back to start.
Iron crosses x30, bear-merkins, pullup, run back to start.
Curls x40,bear-merkins, pullup, run back to start.
Skull crushers x50, bear-merkins, pullup, run back to start.
Calf raises x60, bear-merkins, pullup, run back to start.
Block presses x70, bear-merkins, pullup, run back to start.
Toe taps x80, bear-merkins, pullup, run back to start.
Cussack blocks back to the block pile.
Mary: Crossfit situps – max effort for 2 minutes, flutter kicks x30, low plank, side plank w/ side pulses x10 (each side), rocking horse LBC’s x10, 1/4 mile cool down run.
Numberama, Namerama, Pledge, Announcements, Prayer Requests:
Devo: One of my go-to Bible verses, in life and at the AO, is 2Timothy 1:7. “The Spirit given to us by God does not make us timid, but gives us power, love and self discipline.”
Moleskin: If F3 is a family, The Jones is our toddler. He’s finding his legs and is enthusiastic about learning new things, but he needs the attention and support of his bigger brothers. I enjoy getting to know these guys. Luigi seems to be the constant at The Jones, at least the few times that I have been there. He rides his bike to the AO as a warmup, will never be last in the movements, and is anticipating the arrival of Luigi, Jr. Continued prayers there, brother. Hebejebe is also an engineer. We did not get to discuss the origin of his F3 name, but this guy is the quiet grunt, grinding out each rep to the standard until it’s done. About what you’d expect from an engineer. LottaLove flys planes, is a musician, and has the potential to be the mumble-chatter guy at The Jones, with his laidback demeanor and easy conversation. For you big brothers in the F3 world who haven’t made the trek to The Jones yet, make the effort. Likewise, I would encourage you Jones boys to branch out to other AO’s, so that you can discover the bigger picture.