Grateful that I had a reason to get out of the fartsack this morning, had the itch to fartsack, but knew that if I slept and not Q, I wouldn’t hear the end of it (right CSPAN?). As I spoke before we hit the pavement with some legs workouts to recover from BRR (funny no PAX who did the BRR showed up), F3 has become a major influence in the YHC life and has done changes that your YHC would not have expected. Still a long way to go though, but grateful for F3.

The Thang:

Run a lap around FH parking lot

20x SSH

20x IW

10x Merkins

10x MC

1 minute on, 10 seconds off of:

KB Swings, Goblet Squats, Skull Crushers, Curls, & Clean – Press

Walk lunges switching arms with KB to funeral home

Run with KB to opposite corner of parking lot

10 burpees OYO (can’t have a workout without a burpee)

10 Squats w/KB

Run to benches in front of FH with KB

20 dips, 20 LBC w/KB; rinse/repeat 3xs

run to FH wall

Wall sits with KB, 10 squats; rinse/repeat 3xs

Run lap around FH parking lot

Repeat 1 minute on, 10 seconds off rotation

Walk lunges switching arms with KB to funeral home and back

COT, prayers to BRR PAX, injured, sharknato’s wife, Trucker’s wife, and all other unspoken prayers. We missed some of the regulars (hint hint CSPAN and Boy Band), lots of chatter regarding the football weekend and who showed up to play and who didn’t. Glad I rolled out of bed, always a blast at the Armory!

Yours truly, Trucker