YHC was greeted by 10 Pax (Aquaman met us in route) ready to get after it on a Monday morning at HardNocs. Welcome to F3, Read the disclaimer. We are working on durability and preparedness!
MAY CONCEPT: GROUP IS STRONGER THAN INDIVIDUAL
MAY PHRASE: WE ARE my ALWAYS EH-ING TO FIND THE NEXT MAN WHO NEEDS TO PICK UP A SPEAR AND SHIELD AND JOIN THE PHALANX.
Side Straddle Hops 15XIC
Limp Member OYO
Mosey to far side of splash park parking lot.
Toy soldiers 20 paces
Lunge 20 paces
Mosey down greenway trail.
Bear crawl 20 paces
Mosey to pull-up bar.
Broke into 2 groups. 1 group did modified Murph activity while the other did the Manion WOD and then switched.
Ten rounds of Murph.
5 pull-ups or chin-ups, 10 Merkins ( rotate style – diamond, wide, standard), 15, 2 count Flutter Kicks, alternate BBSUs. ( with all the squats for Manion added core work to Murph to round out the full body workout)
Three rounds of The Manion.
Count together, run as one, plank for six.
29 squats 400 meters repeat
Pax got in 50 pull-ups, 87 squats (at least), 100 Merkins, 75 Flutter kicks, 75 BBSU’s and about 2.5 miles.
Mosey back to circle. YHC had an IT band issue on the way back and struggled a bit. A little remnants of GrowRuck. Sushi thanks for hanging with the old man! LOL
We didn’t have time for the Burpee EMOM so we knocked out 10 burpees to finish off the workout. Nice work men!
MAY QUOTE: “NOW WE THAT ARE STRONG HAVE THE DUTY TO BEAR THE WEAKNESSES OF OTHERS AND NOT SEEK OUR OWN PLEASURE.”
YHC encouraged the Pax to EH more sad clowns and to step up to lead. We are leaders and we need to reach out to men who need this. Strong help the weak just like our workouts. Never leave the six! Every time we Q we have an opportunity to lead leaders!
Prayers for those serving around the world and in our communities, continued prayers for the Bailey family as they grieve and for the knowledge of God’s will and the power to carry it out!