With all of the recent chatter about F3 becoming ‘soft’, YHC thought he would challenge the hypothesis.
Short mosey with butt kickers, high knees, karaokes. SSH, Weedpickers, Windmills, Moroccan Nightclubs.
Brisk mosey around a 1 Misery Mile loop, stopping at each 1/4 mile mark for a Misery Meat Sandwich. Focus on form, not on finishing first. No man left behind – Air Chair for 6 upon arrival at each pain station, and prior to proceeding to the next.
1st Misery Mile, featuring Burpee Bread:
1/4 mile: 5 Burpees, 25 Big Boys (feet and butt planted, shoulders touch ground each rep), 5 Burpees
1/2 Mile; 5 Burpees, 25 Jump Squats (weight on heels, back straight, eyes on horizon), 5 Burpees
3/4 Mile: 5 Burpees, 25 Reverse Crunches (legs fully extended, curl until butt comes off ground, knees to elbows), 5 Burpees
80% push for final 1/4 mile back to flag.
2nd Misery Mile, featuring Merkin Bread
1/4 Mile: 10 Merkins, 20 V-Ups (only butts on the ground), 10 Merkins
1/2 Mile: 10 Merkins, 20 Reverse Lunges (knees to the ground), 10 Merkins
Final Misery 1/2 Mile – Repeat first half of first mile sequence, mosey to flag for Mary of Gas Pumpers, Dying Cockroaches, American Hammers, variable speed Flutter Kicks, and since we were out of meat but still had some bread (albeit just the crappy end pieces), 10 more Burpees to bring it home.
Praises for our Moms, prayers for guys dealing with serious health issues. Thanks for a warm and moist morning in the gloom. Our bread was soggy.