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
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.