We have main engine start and a great launch of the NEW F3 York aka #TheDragon. 16 PAX including 3 FNGs were on hand for the release of the Dragon AO at York Comprehensive High School. YHC would like to extend thanks to Apache and other PAX involved for helping us get this AO off the ground. YCHS has so much potential for workouts, but the area of York is prime for EHing men to F3.

THE THANG

YHC took the first round for a warm up before a Burgundy Beat down.

WARM UP:

• SSH X10
• IW X10
• MNC X10
• MERKINS X10
• SEAL JACKS X10

Mosey to the adjacent parking lot from the COT to the hill next to the road.

• Backwards Jacobs Ladder
• Run to the top do 10 merkins
• Run to the bottom 10 squats
• Rinse and Repeat minus one of each until you get to 1.

MOSEY to the student drop off circle next to Cougar statue.

On while planning this workout looking at google earth this mini-track looking circle looked nice and flat. It was discovered that one one side the incline of this mini track was pretty awful.

4-Corners of Pain

• Corners 1 & 3 = 20 Squats & 20 SSH
• Corners 2 & 4 = 10 Merkins & 10 Plank Jacks
• High knees the short sides.
• Two rounds.

STOP for a little MOLE SKIN – YHC gave a run down of the 3 F’s of F3 for the FNGs. Telling them how I feel the 1st F is just a by product of the 2nd and 3rd F’s. I explained how F3 is much more than a typical workout groups. WE strive to be High Impact Men, leaving this Earth Sky Q gave us just a little bit better than how we found it. I talked about Frank Abagnale – The person featured in the movie / book ‘Catch Me if You Can’. How early in life he was a criminal expert, check fraud scammer who could fake everything from millions of dollars of fraudulent check, to documents which made him a Airline Pilot, Lawyer, & Doctor. He was so good at his crimes he was arrested but then eventually employed by the FBI to help them track down and find other a scam artists.  He said in one of his books this quote: “Remember what being an adult is; it has nothing to do with money or rewards. A real man loves and is faithful to his wife. You will do nothing greater in life than be a great spouse and parent.”

Go home and focus on the important things in life… Family.

HAND OFF – Burgundy:

Mosey around to the other side of the school to what should be from now on called pain alley after last week’s Pusher wall of pain and now Burgundy’s Burpees of Pain. We circled up and commenced 50 Burpees 10 each in this form:

• 10 Flying Squirrels (Burpee w/out push up)
• 10 Regular Burpees
• 10 Burpees + 4 plankjacks
• 10 Burpees + 4 plankjacks + 2 Mountain Climbers
• 10 Burpees + 4 plankjacks + 2 Mountain Climbers + 1 jump tuck

Yes you are right… It was as painful as it sounds. There were several 10 counts in between.

Next:

• two rounds of caterpillars/ bear crawls with a merkin in between around 3 steps/hand walks approx. 10 yards. Shoulder burner!

MOSEY to “The Playground” ROTC Obstacle Course

• Rows of two start at the dip bar
• Dip race – run zigzag pattern around the next obstacle – crawl across the cargo net – bear crawl under the next pipe obstacle. Rinse and Repeat

MOSEY back to the COT for a 3 minute ab-lab (LBCs, Flutters, 6-inches)

DONE! I’m out of breath just writing this hour of pain.

We have barely scratched the surface on the potential of YCHS. Check the Q spread sheet to see when you have the opportunity to bring the heat to the Dragon’s Lair.

Let’s keep on EH’ing folks that you know who live or work around York, SC. At #coffeeteria afterwards there was already some excitement and talk about adding another week day AO in the area between York and Clover. Operation F3 Annoconda York County is picking up speed.

Welcome Mayflower who we TurkwyPunched at last week’s re-con who started F3 in Charlotte and is pumped that he found F3 here in York close to home. Also welcome FNGs Nunchuck, High Pockets and Orvis. We hope you take the #redpill to becoming #HIM for this AO in York.  Get to #TurkeyPunching!

Popeye OUT!