Intro: YHC has been very busy with CSU basketball season since he is the Head Manager for the team. He is also been busy with academics and work at Publix. Been a bit hard to find time to Q, he is lucky if he can find the strength in the morning to make it to a 0500 workout. YHC knows what you’re thinking…excuses, excuses. Sorry but life is what it is. YHC guesses that’s why Redo and Friar Tuck like to call him “Higher Priorities” lol. Anyways it’s time for High Interval Training and some Usain Bolts!
Conditions: 45 degrees, no rain, just dark as always
Shortcake Special (Before the BC): none
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
TTT x15 IC
LBAC fwd/bck x15 IC
SSH x15 IC
grab a block, mosey over to the basketball courts
High Interval Training: 30 seconds for reach excercise AMRAP OYO (YHC will call out when the timer goes off and what the next excercise will be). Once we get through every excercise then we will begin the Usain Bolt round. Take a 1 minute break. Rinse Repeat in order.
Merkans w/block 30 seconds AMRAP OYO
Squats w/block 30 seconds AMRAP OYO
Curls w/block 30 seconds AMRAP OYO
Calf Raises w/block 30 seconds AMRAP OYO
OHP w/block 30 seconds AMRAP OYO
Usain Bolt: completed Flutterkicks, Iron Crosses, High/Low plank, Flutterkicks
Merkans w/block 40 seconds AMRAP OYO
Squats w/block 40 seconds AMRAP OYO
Curls w/block 40 seconds AMRAP OYO
Calf Raises w/block 40 seconds AMRAP OYO
OHP w/block 40 seconds AMRAP OYO
Mosey around trail and tennis courts (completed 11 burpees for train horn)
Usain Bolt: completed XO’s, Supervisors, LBC’s, Squats w/block, Jazz Hands, Squat Presses w/block, Hand Release Merkans
6 Minutes of Mary:
Tinder, Saget, Hacker, Prayer Request, Gru, Bedpan, Nuggets, JoJo
Hike. Bridge Run. Easter Convergence. July 4th Convergence. First week of May GoRuck.
Pledge of Allegiance: did this
Led by Bedpan
Led by Bedpan
This workout was designed for the individual to push themselves OYO following the workout’s instructions. F3 is all about what you put into it. Tinder and Saget both acknowledged and said so is life. It’s all about what YOU put into IT. The effort is all that matters.
Glad to be back. That’s all I have to say 🙂