Thirty Fiver

YHC turned 35 on Tuesday and is still partying, so why not make it our theme!? YHC also learned of a guest visiting the AO, so get a little extra pressure to introduce him to some of our favorite spots…

 

Warm-o-rama

• Abe Vigoda x 3 Slow Cadence
• Copperhlead Squat x 12IC
• SSH x 35 IC

 

The Thang

• Intimidator x 3(5)
  • Mosey to first stop sign, American Hammers x 35 OYO
  • Mosey to mid stop sign, Mountain Climbers x 35 OYO
  • Mosey to top stop sign, Plank Shoulder Taps x 35 OYO
• Mosey to track
• 35 mile – Exercise, then run lap and pickup 6
  • Lap 1: Lunge Walk x 35
  • Lap 2: HR Merkins x 35
  • Lap 3: Broadjump Burpee x 35
  • Lap 4: Ranger Merkins x 35
• 3 Man Grinder x 5
  • Station A: Pull ups x 3, squats x 5
  • Run up to Northwest
  • Station B: Dancing Bear (Drydock x 3, Downward Dog Leg Bend x 5)
  • Repeating 5 times

   

Mary

• Toe Touches x 21 IC
• Slow Flutter x 14 IC

 

Fin!

 

CoT

• Prayers for Peacemakers M who was just diagnosed with Cancer
• Prayers for Mutton’s friends family who just lost their beloved dog
• Prayers for safety for the bicyclists today
• Prayers for the kids in the Tennis Tournament at HP today
• Prayers for #Biebers brother who just moved to Winston

 

NMM

• Welcome to #Bieber from F3Pittsburg, repping his shirt and everything! His brother just moved to Winston, whom he is trying to RH into posting. He told me he has 3 older brothers, all taller/ bigger guys that are afraid of posting (I told him to brag about their baby bro running circles around them).
• #TClaps to Greenspan for a 3.2 mile EC run before the beatdown started…
• Blue Steel rolled up on his Harley looking cool as ever… with a towel in tow and all, knowing he’d be sweaty upon departure!
• Upon TweetieBirds arrival, he questioned why he was posting for the pending pain… because Iron Sharpens Iron, that’s why!
• Root Canal introduced himself as DrToot to our guest… no more formal introductions haha!
• The intimidator seemed steeper today… our guest, Cheesesteak, and Greenspan seemed unphased and flew up!
• One PAX guessed we were going to run “35 miles” – which was close! The “35 mile” was rough, as 35 reps of difficult exercise made the laps hard, and the laps made the exercises hard!
• Lots of activity due to a Tennis Tournament at HP today, only got a few looks as we worked on the track.
• Bieber asked if someone in Pittsburg told YHC that chest was his weakest, to which YHC replied “making good choices” were my weakness! The PAX agreed.
• The tournament occupied the mini shelter to be used for our Grinder… so we Omaha’d to the road.
• 3 man grinder teams were:
  • YHC, Cheesesteak, TweetieBird
  • Toot Canal, Blue Steel, Spicoli
  • Greenspan, Mutton, Bieber
• The grinder was appropriately difficult, with the Dancing Bear being sneaky hard on the legs. PAX hopefully got between 40 and 60 pull ups.
• After the grinder, with 10 minutes left, YHC Omaha’d a quick visit to education Hill just for our guest (after a planned visit to Carnegie Hill was cancelled).
• The PAX were NOT happy, but YHC assured them it’s be Okay… the quick Bear craw up/down was just enough for #Bieber to understand how much fun a focused workout there would be…
• Total distance was somewhere around 3 miles… a bit on the high end for a bootcamp, very strong work men!

Thanks for enjoying some CSAUP with me today… another year in to my F3 journey, started out as a 31 year old, now officially old enough to run for President. Still a pleasure to be amongst such fine men, and an honor to lead. And today had the added bonus of making a guest feel welcome to our great city! SYITG!

Van Gogh