YHC was honored to Q for the second day at #EaglesNest.  So since we blew our legs out on the Stair Master yesterday at #OldTown it was time for the 15 PAX that showed up some upper body work.

THE THANG – 

Warm up

I threw a curve ball to Apache and instead of starting off with the typical SSH we got right to it with…

• Merkins X10
• WM X10 (B/c we needed to stretch the hammies for the running portion)
• SSH X10
• MNC X10
• Merkins X10
• Squats X10

Mosey to the field next to Dinkins Building across Oakland Ave.

Pair up – While one man runs the length of the field the other does the following until the pair reached 100

• 100 Squats
• 100 Merkins
• 100 LBC’s
• 100 SSH
• 100 Flutters

Mosey to the F3 Playground (Diggs Field)

GRAB A ROCK!

• 10 Squats w/ the rock
• Run the hill
• 20 Rock Curls
• Run the hill
• 30 Over Head Presses
• Run the hill
• AMRAP – Most everyone made three rounds.

Mosey over to the picnic tables in front of the West Center Bldg.

OYO

• 20 DIps
• 20 Dirkins
• 20 Irkins
• 20 Merkins

Mosey back to COT where for the last 2 minutes we embraced our inner tree hugger with 1 minute of Al Gore & 1 minute of SSH.

DONE!

We have a lot of PAX who are going through loss of family and friends. Also a lot of PAX have family and friends who are fighting illnesses.  Let’s lift them up.

REMEMBER

• Saturday – Clown Cars leaving Best Buy in Rock Hill 0615 for the official launch of #TheDragon – F3York. Lets help YHC build some momentum for this great thing we call F3 to western York County.
• Yeti Race
• Nun Run
• Krispy Kreme Run

See newsletter and talk with other PAX about details and such.

Popeye OUT!