3F’s, Mission, Principles, Disclaimer.

Pax: Flo, Callahan, Reset (FNG), Hazmat, Charmin, Jennay, Spaulding, Hannibal, Doubtfire, Dutch, Moana, Raven, Chubbs, Canteen, Gepetto, Mr Free Time, Huffy, Fossil, Woodstock

QiC: Woodstock

FNG EH’d by Flo.

YHC returned to the Wall for the fist time in a while. Still a beautiful place to inflict pain.

Warmed up with some SSH, Windmills.

The Thang

At the wall – everyone grabbed a bench or whatever the little tables are, then took a couple steps backward to begin a compound exercise series consisting of the following exercises done in sequence:
5 air presses, 5 monkey humpers, lunge steps to the bench/table, 5 incline merkins, 5 (2 is 1) step ups ending in a high knee (step up right, bring left knee to chest, return to ground, repeat on opposite side), then run a lap. Did this on repeato for ~10 minutes.

Mosey to Hood Park.
Timer set for 20 seconds, with 10 second rest. Do the following:
1st beep – hard run/sprint up hill until beep. (20 seconds) – represents chasing goals.
10 second recover
2nd beep – walk in opposite direction (20 seconds) – represents setbacks, obstacles
10 second recover
3rd beep – exercise called by YHC, included merkins, squats, plank jacks, mtn climbers, etc (20 seconds) – represents the work needed to overcome obstacles and get back after goals.
10 second recover.

Repeat for 40 total 20 second rounds. The route was set up like a conveyor, so sometimes you were hard sprinting up hill and walking down, then others were hard sprinting downhill and walking up.

Ended in COT. FNG was named Reset. Solid 6 from Jennay.