Thursday, September 23
Always 70 and Sunny
Always 70 and Sunny

Frozen Rainbow


4 men and YHC’s 2.0 braved a frigid Wednesday morning to hoist some cold iron.

Mosey to front of school for COP: SSH, merkins, LBC’s, Imperial Walkers and helicopters. Head back over, pick up our KB’s and straight into a triple check. Timer ran around the drop off loop, rest of PAX alternated b/t halos and situp presses. Once complete, PAX headed to grassy area for Don’t Drop the Soap (hold KB out at full arm extension for as long as possible), lunge to second lightpole and back after dropping it, 3 sets.

Mosey back to drop off area for form check workout: do 30 reps each of swings, tricep press and goblet squats, all at one half to three quarter speed, paying close attention to technique, the slower the better.

After the PAX completed this, YHC led them in stretching for the last 5 minutes.

Numberama, namerama, YHC took us out.


YHC’s 2.0 has been asking to come to a F3 workout for a couple of weeks, and so of course YHC fulfilled that request on one of the coldest mornings of the year. Prior to heading out, YHC asked Rainbow to stand outside for a few seconds to test if she was warm enough–got a thumbs up, so off we went.

Within a few minutes of arriving, Rainbow was being encouraged to not listen to the Q and being told she did the exercises better than YHC, so, pretty typical mumblechatter. It was indeed a pretty cold morning, and the PAX was always appreciative of the chance to run instead of holding onto cold metal. As always the PAX was encouraging to the 2.0, she held her own while learning some new exercises, and YHC was very proud of her effort and results.

As usual, I have No Idea what I’m doing….


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