YHC let someone else take the flag at Okwata, so we were stuck with a VSF at the Uptowner. However, that Pax posted elsewhere, so no harm done. WPM must have been Shovel Flag aplenty on this day!
Upon arrival at the OA, YHC came across Kim Chi, and was notified that HVAC was in the vicinity as well. In recognition of Kim Chi’s 53rd straight post in 2017, HVAC and YHC opted to train Kim Chi to prepare for the rest of the year. Take a gander at the video to see our work in action. I think we made some real progress. We found a lady, perhaps from FIA, that gave us some ideas on how to get him ready. She has a potty mouth…..
After a brief disclaimer…….
The Thang
SSH x 31 IC
IW x 30 IC
Low Slow Squats x 15 IC
Now that we’re warmed up, time to revisit the Burpee clock introduced by Tool at Okwata. But this was a Burpee clock with a high knee metronome.
Pax performs high knee run in place while one Pax does a Burpee and we go clockwise until we reach 45. Those Burpees sure do come around fast with only three Pax! That was 15 burpees each!
COP 1
Mosey to the fence for some bear crawls and Burpee Broad Jumps.
Starting at the fence, bear crawl out to the designated tree, and burpee broad jump back. Repeato.
Upon completing two rounds, YHC was pretty sure it was illegal in some state to stop at two rounds. At this point, Kim Chi shared with the Pax that it was illegal to hunt whales in Oklahoma, or maybe it was Arkansas…..one of those land lubber states! That man is a wealth of information! Our training has really paid off! As YHC returned to the fact that stopping at two rounds was illegal, probably in ND, the Pax completed the third round of bear crawls and burpee broad jumps.
COP 2
Off to the Pontiff Foundry.
Stations 1 – Dips
Station 2 – Burpees (10 count timer)
Station 3 – Pull ups (in honor of the ongoing challenge)
After two rounds, YHC called an audible. New stations:
Station 1 – Pull ups (10 count timer)
Station 2 – Pull up assist – thanks Amnesty, your method works well
Station 3 – Dips
After 3 rounds, Kim Chi reminded YHC that we had only completed two rounds earlier, and that was just unlawful. So we completed round three with the 10 Burpee count timer.
COP 3
Mosey to the rock pile and grab a friend, one that will be good for curls, there would be no lifting over the head on this day.
Round 1 – Curls x 10 IC
Set rock on the ground and move to rock to your left. Making the Pax use each others rocks keeps the pain coming as sometimes some Pax choose smaller rocks.
Curls x 10 IC
Set rock on the ground and move to rock to your left.
Curls x 10 IC
Round 2 – Rows x 10 IC
Set rock on the ground and move to rock to your left.
Rows x 10 IC
Set rock on the ground and move to rock to your left.
Rows x 10 IC
Mary
While holding the rock at your chest, flutter kicks x 15 IC
Big Boy situps with the rock IC x 10 (20 total) – that hurt
Let the rocks go
Continue with Mary, all IC
LBC’s x 30
Hello Dolly x 15
Tin Snips x 15
Box Cutters x 15
Freddie Mercury x 15
COT
Count off, namorama, announcements, and end with a prayer
Moleskin
Not counting the broad jump burpees, each Pax did 45 Burpees and at least 30 pullups. Way to go!
T-Claps to Kim Chi for keeping the streak going – 53 posts and counting!
Just a side note, YHC has made considerable progress in the bear crawl and burpee departments since joining F3, so the new challenge is to conquer the pullups! Thanks to the men of F3 for pushing me to become better!
WPM is real, but there were 3 real men that posted at the Uptowner!
