Pre-blast: 2:03PM day prior.  7-11 sign image didn’t raise any questions.  A note on mumblchatter: “Don’t HC and not post.  Don’t post and not HC.  JUST HC AND POST!!!”

PREP: Thinkin’ hard about how to keep the heart rate up yet not kill anyone, mainly YHC.

WEATHER: 70F and summerish

5:15AM: 5 core principles.  No message.  Mosey all the way around Publix with a couple stops and a soft start – Strawberry pickers, Michael Phelps, agitators, static leg stretches, and another stop for SSH.  Some nur, arms up, etc.  Finish mosey to start point.

HC vs post stats (Slack):

• HC’s + post: Brutus, Bing, Spartan, Kotter
• Post + NOT HC: Posh, Pudge, Fireball, Sparkler, Enron (ruck), Callahan, Hacksaw, Sonic Boom, Big Mac
• HC + NOT post: NONE
• NOT HC + NOT post: Too many

THE THANG: 7-11’s (2 exercises, perform 7 of 1st exercise, run/mode some distance to point 2, perform 7 of 2nd exercise, return to start point, repeat performing 8, then 9, 10 and finally 11. Then move on to next set.  Distances between exercise stations will vary today = different numbers of parking lot rows.  Focus on YHC’s 2022 commitment to back / core / ab strengthening.

# park lot rows / Exercises

2 / Sun Gods + Gas Pumps

2 / Merkins + Squats

——-> run 1 lap

3 / SSH (1x count) + Ev Holyfields (2x)

1 (MODE=BEAR CRAWL) / LBC + Big Boys

——–> run 1 lap

3 / Burpees + Windmills

2 / Dry Docks + Dips (on curb)

——–> run 1 lap

2 / Flocks + Flutters

2 / Am Ham + Name yer pain (F3 name start “D” and up)

——–> run ½ lap

2 / Shoulder Taps (2x) + Calf Raise

2 / Imperial Walker (2x) + Name yer pain (F3 name start “R” and up)

———> run 1 lap

ANNOUNCEMENTS: 

F3 Suncoast 5 year anniversary beatdown / LWR AP – April 2 

Gator Wilderness run – April 23

SUP n Run – April 30

Suncoast CSAUP / details TBD – May 14

Kayak day / Jiggs Landing – May TBD

Suncoast Beach day / Coquina Beach – June 18

PRAISES / PRAYER REQUESTS: 

Shamwow’s platelet count

Mrs  Doubtfire continued recovery

People of Ukraine bravely defending their God-given freedom against the evil incarnate (I’ll repeat this until Good wins).

SUMMARY: YHC hadn’t timed this one out; only made it to the burpees.  A little too much running @ smidge over 2 miles.  Still a solid beatdown with YHC average HR @ 123.  Lesson learned – will pick up on this Thang in the next few weeks where we left off.