YHC is down range this week in Wilmington, NC with Offshore and Lighthouse for a conference. The title comes from Lighthouse who wasn’t a fan of the long F3 disclaimer. Here’s what went down (as typed up by Dogwood):
Warmarama:
20 SSH 13 Gravel pickers 20 Plank Jacks
Mosey to Rock Pile Walk the dog
Carry to bench 1 on the loop. 10 Curls 15 Right Arm Press 15 Left Arm Press 20 Overhead Press
Don’t drop the rock anytime
Slingshot Run to the next bench and a half
Round 2 Weight Circle
Lunge walk with your rock crossing in between your legs or if your rock is too big just lunge walk
Next bench Round 3 Weight Circle
Walk and mosey to corner loop benches
Dora 50 Jump squats 100 pickle thrusters 150 squats Partner 2 mosey’s to sidewalk off park
Return back to AO and rifle carry to next bench
Round 4 Weight Circle again
Slingshot to next bench
Walk
Rifle Carry then lunge to rock pile
Ended with Mary F3 Richmond gave us 10 burpees, 20 American Hammers, and 20 Gas Pumpers
COT
