back at the widowmaker?

Preamble:

It’s been a long while since YHC post at Widowmaker. The last 12 months, posting on a Saturday it’s been a challenge. YHC signed up to Q as HC. Beginning of the YHC hoped the weather would be mild and slightly warmer, but it was not meant to be. It was very windy and cold and there was a possibility of rain as well. However, we were blessed with dry but really blustery morning :).

There was 2 pre-ruckers.

Warm-O-Rama:

After disclaimer and quick explanation of F3 5 core principles, we moseyed to the upper parking lot for Weed Picker, Wind Mills, Imperial Walker, SSH & Moroccan Night Club. Then we moseyed to the top of the hills for additional warm up by doing the 2 rounds of Burpee Circle.

The Thang:

Thang 1: YHC instructed the PAX to get coupon and met at the bottom of the hill and we did the 5 rounds of the following exercises:

• Overhead Press
• Curl
• Skull Crusher
• Bent Over-row

We did have 5 rounds, started with 5 reps and increased by 5  (5-10-15-10-5)

Once completed, we did a modify Jack Webb (Curl & Lunges) all the way to the manhole, but called to complete up to the end of the guard rail and returned the coupon.

Thang 2: we moseyed to the next parking lot and try a Buster Douglas  (thank you Dinghy)
Starting at one side of parking lot, completed following exercises in ratio of 1/2/3/4, incrementing each round in that ratio (2/4/6/8 for round 2, etc.):
Mike Tyson’s
Monkey Humper
Bonnie Blair (AC)
Air Press

We stopped after 5 rounds.

Thang 3: We moseyed to the pavilion for an eleven (Dips & Step-up)

Then moseyed to the main soccer field for another eleven (Merkin & Squats) between the back/goal line and the penalty box.

With a few minutes left, for Mary we did: Gas Pumper, 6 inches & Dolly, Flutter Kick.

COT:

Pray for health & situation in Ukraine.

Naked-Man Moleskin:

It was great to be back at the Widowmaker and see some new faces. It was an honor to lead the beatdown this morning. SYITG.