Better late than never I guess with this late post from our 300 workout. This idea is complements of Snips (Nathan Miller) when he did the “Mystery Box” workout @ Prison Break. YHC decided to add a little twist, but the same concept.
The Thang:
6 PAX showed up on this cool Saturday morning @ 300. More would have been here, but Terry Johnson (Cropduster) begged some of the PAX to Post in Valdese @ the Rock. Thanks for stealing our guys Crop.
Warm-ups – x15 reps
- Side straddle hops
- Little arm circles
- Alternating Toe Touches
- Humpies
- Imperial Storm Troopers
- Abe Vigodas
Moseyed to block pile where we each grabbed a coupon & moseyed to the Circle behind the school where YHC had prepared a table with the “Pail of Pain” In this pail were 25 different exercises (laminated of course). The idea is that Pax #1 would draw out an exercise, the exercise would be performed & Pax #2 draws the next exercise, and so on. I’m sure you get the picture by now.
Here is the list of exercises:
- 10 Burpees (OYO)
- 20 Merkins
- 30 Block Squats
- 20 Mountain Climbers (in cadence)
- 20 Wide Arm Merkins
- 30 Preacher Squats
- Lunges – 1/2 length of parking lot, mosey 1/2, then repeat back
- 20 Block Curls
- 20 Block Shoulder Presses
- 30 Block Chest Presses
- 30 Block Bent over Rows
- 40 Monkey Humpers
- Mystery Exercise – PAX pick – Banjo picked supine rope climbs (in cadence)
- 10 Pull ups (with assistance to ensure everyone got 10)
- Mosey up steps, bear crawl 1/2 length of platform, run backward other 1/2, mosey down steps
- 15 Muhammad Ali’s, Joe Frazier’s & Ken Norton’s
- 20 American Hammers
- ATM’s – 10 alternating shoulder touch, 10 tempo merkins, 10 fast merkins
- 20 Dips
- 15 Derkins
- 15 Incline Merkins
- 10 Australian Mountain Climbers (in cadence)
- Colt 45 Block Curls (10 each position)
- Slowjangle’s Biscuit with Blueberries – Lunge walk around circle followed by 5 burpees
- 10 Straight Arm Raises with block (single count)
After 6 exercises, YHC threw in a little ab workout – LBC’s, RBC’s – 10 reps in cadence. Had a 3rd one planned, but the rope climbs called by Banjo fell in place @ just the right time.
Udder Butter had to cut out 30 minutes early, but the rest of the PAX were able to complete all 25 exercises in the allotted time. Carried blocks back to the pile & moseyed back to the flags.
WOD
1 Timothy 4:8
For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.
2 Peter 1:5-8
For this very reason, make every effort to add to your faith goodness (morality); and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness (reverence for God); and to godliness, mutual affection; and to mutual affection, love. For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ.
We discussed what we do in F3 with our workouts & how this is important, but our reverence for God will be for this life & for eternity. We also discussed the other qualities that we need to add to our faith so we can be productive members in God’s earthly kingdom.
Moleskin
As you know from previous Backblasts, YHC is no longer a runner due to bad knees. As a matter of fact, the right knee will be scoped on 5/3/18 & left knee will have a total replacement on August 13. YHC is not happy that F3 workouts will be limited greatly in the coming months & Ortho MD said no more F3 after the replacement – he doesn’t know me very well, LOL!!!!!
Enough about YHC. Let’s discuss these men of Granite Falls. A wonderful bunch of Godly men that I am so privileged to be a part of. Reminds me of an old quote “It doesn’t get any better than this.” As always, it’s my honor to lead these men as we strive to “GET BETTER TOGETHER”
2 Ply Out!!!
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