I’m sure many pax are thankful to hear that The Yard has finally launched…not necessarily because it will be their favorite AO, but likely because this they are sick of YHC forever tweeting and talking about it at COT.  Your tolerance for the pound-it-in-your marketing is appreciated.

For the launch, six awesome pax joined YHC on a wet morning that was darker than typical for this time of year, given the cloud cover.  The rain was a soft mist that frosted Deacon’s hair in such a way that it made him look twice his age (some might say “CSPAN’s age”, but this pax).

Twister and Rebel posted with YHC early for an extra-credit run before the workout…covering about 2.5 miles.

The Thang

Mosey around to back bus entrance of schools.  Circle up.

COP Warmup

– Windmills x10 (IC) >> Lunges in to center of circle, then backward lunges out
– Imperial Squats x10 (IC) >> Lunges in/out
– SSH x 20 (IC) >> Lunges in/out
– Sealjacks x20 (IC) >> Lunges in/out
– Plank Jacks x20 (IC)
– Mountain Climbers x10 (IC)
– Alternating Shoulder taps x10 (IC)

Mosey back to blacktop near loading dock.

Ring of Fire

12 cones set up in a circle (like a clock face) about 30 yards in diameter.  Each cone (borrowed from Jekyll, borrowed from Funhouse) had an exercise and rep count.  All pax started at the center and ran out to different cone and do the exercise (the cone they pick was their starting point).  Once done with the exercise on the cone, they ran back across the center, around the opposite cone, then back to the center where they planked for 10 seconds and did 5 bombjacks.  Pax then ran out to the next cone (moving clockwise).  The exercises was done once all 12 cones had been completed by everyone.

Ultimate

The pax moseyed down to the football field for a game of Ultimate Frisbee.  Each possession change, all pax had to do 5 squats.  Each score, the team scored upon had to do 5 burpees while the scoring team walked to the other side.  To make the teams even, YHC played full time offense, which proved to be confusing to him for at least the first quarter of the match.

Nakedman Moleskin

I’m really excited about this AO.  It has been strategically planned to tackle two of the top 5 EH excuses: #1 “I need to get into shape to workout with you guys” and #3 “That’s too early to get up to work out.”  Personally, these were my #1 and #2 reasons for not trying F3 up until almost exactly a year ago.

The intention isn’t that workouts at this AO will be easy.  Like all workouts, the option to modify should be there for everyone.  It just should be that more in-shape pax can “modify up” to get a tougher workout, without newer pax feeling wimpy for doing less than what the Q has suggested. I truly hope #sadclowns find The Yard a friendly place to get their first impression of F3, and one that will be a starting point for the life changing affect F3 has had on so many.

AYE!

-old bay