YHC, following the lead of Mayhem, took the Q to start the H8! prep – merely 2 weeks to go! Typical muggy lakefront morning. Gonna be a soggy one.
Welcome Whoosh, DR from STL area – taking an RV trip around the country, visiting F3 as he goes! What a life! Joined also with a Pass Interference sighting – meaning we had 2 PAX navigate the fogged in bridge to get there. Nice work!
Warm Up: Mosey across the street, do some IW, HB, GG, AV. Probably some core things too.
Then we start The Thing: H8! Prep
First: gotta practice the burp-merk ladder. So OYO do the 8x Burp Merk Ladder. Fun Times.
Second: gotta practice some Bear Crawls. Route 66: alternate a Bear Crawl and a Mosey as mode of transportation, with Squat Jumps as the exercise.
Third: Circle up in the Canal St Danger Zone for a few ring-of-fire rounds (including a quick dash back across the street for the Dip Ring of Fire).
Fourth: One H8! Lap (8X burp-merk again)
Finally: Mosey to the House of Pain for OYO alternate between 3-5 Pull Ups and Core Exercises
Back to the Flag for COT.
