Conditions :  It was a lovely Monday morning in Radnor, with temperatures around 64F, and a nice breeze blowing, low humidity.  A nice change from the 95+ degrees we had over the weekend.

DISCLAIMER :  was given, along with a reminder of the 5 Core Principles, which YHC likes to refer to as FROM (C) so as not to forget!

YHC was jazzed about leading the men this morning, so we got right to it.  Q-Drenaline was in full effect.

Warmup :  

1. Arm circles 10X IC
2. Michael Phelps 10X IC
3. Weed Pickers 10X IC
4. Chinooks 10X IC
5. Circle Arms 10X IC
6. Goofballs 10X IC
7. Plank Position – push down on toes (heels to ground) stretch
8. Cobra Pose stretch
9. Best Stretch Ever – right leg 10 seconds, left leg 10 seconds
10. Merkins 10X – single count (SC)

Mosey around the apartment circle.

YHC instructed the PAX to return to our original warm-up spot, and plank up.  The next PAX in line would “hurdle” over the first planking PAX, and the next would hurdle those two, and then plank – until we finished in a plank circle.  The last time we did this, Gouda usually stayed in the back, since he really appreciated the plank hurdles.  Today was no different!

We performed this “plank hurdle circle” after each round.

100 SSHs (single count) > sprint to the end of the loop, mosey on the back half
plank circle > 10 Merkins

90 Lunges (single count) (45 ea leg) > bernie sanders to the end, mosey on the back half
plank circle > 10 Merkins

80 Plank Jacks (single count) > karaoke to the end, mosey on the back half
plank circle> 10 Merkins

70 Imperial Walkers (single count) > bear crawl to the third light post (lots of groans, moans and modifying), mosey on back half
plank circle > 10 Merkins

60 Calf Raises (single count) >  crab walk to the second light post (even more groans & modifying), mosey on back half
plank circle > 10 Merkins

50 E2K (single count) > sprint to the end, mosey on the back half
plank circle > 10 Merkins

40 Low-slow-squats IC > bernie sanders to the end, mosey on the back half
plank circle > 10 Merkins

Running low on time, YHC called an audible, and we stopped the movement & mosey so we could finish the rounds :

30 Big Bois OYO >  10 Merkins

20 LBCs IC > 10 Merkins

10 diamond merkins (single count) > 10 Merkins

10 Merkins to finish it off = 130 Merkins total (for those doing the Merkin May challenge!)

Count-a-rama
Name-a-rama

COT :
YHC was reading recently about addictions, and mentioned how many addictions are caused by stressors in our life.  Sometimes we can see what those stressors are, and sometimes they are deep-seeded, long ago in our past.  Quite often we feel we can just “pull ourselves” out of those addictions, but many times we really do need outside help.

There is no shame or stigma in asking for help.  Reaching out to another F3 brother, a friend, or some wise counsel is something we all need to do on occasion.  We each struggle with various mental battles, but we don’t have to do it alone.

Prayers for Humboldt’s grandmother’s broken collarbone, and his buddy struggling with his own mental battles.  Also for Trigger’s father, still recovering and getting stronger.

As always, a real pleasure to lead a fine Merkin Monday!