Trying some different things this morning. It is fun Qing Kratos because I get to try some unique things for F3 where the Goons would revolt after 5 min. We took it down from intense movement and focused on intense muscle contraction (no YHC is not referring to Westside’s bowel movements).

Mosey – run down and up hills to warm up

SSH x15

Pickers – Weed pickers x5, Toe Pickers x7, Twisted Pickers – lift right foot and cross legs, down for more pickers, reverse feet and cross legs, more pickers x8
Crucifixes – Arms out, thumbs pointing up, elevate chest, rotate shoulders up/in and hold, back down R&R
Sun gods

IsoCrawls – Bear crawl up 4 paces, hold high plank for time, bear crawl backwards, hold low plank for time – R&R, extending time each round, don’t let knees touch down and keep butt down for core engagement

Run down and back up hills

Overhead claps x15 IC
On knees, extend left leg out (like a kneel) and press in until glute, upper thigh engagement, overhead claps x15 IC
Switch legs, OC x15 IC
Stand, lunge in, keeping back straight, back leg not all the way down, more like a bow, slightly bent – overhead claps x10 IC – switch legs and repeat

On 6 – IsoSitups – 4 big boy sit ups – on 4th, hold feet up, keep yourself up in mid sit up (almost to where you are falling) and engage core, keep arms straight ahead and hands by your knees (x12, holding for 30 seconds each time)
Windshield Wipers, on 6, knees in, legs then extend straight up, rotate legs left, weight on shoulder, elbow and hip, legs straight out and slightly above ground, hold, back up and hit other side – x6
Shoulder bridge – like a glute bridge but holding in crab crawl position, elevate core to knee level, hold (kills arms/shoulders)
Glute hold – like a glute bridge, shoulders on ground, feet flat, knees up, raise core and hold when knees to shoulders feels like a straight line down your body while angled.
Plank tunnel with sandbag – line up shoulder to shoulder, high plank, pass bag through, attempt to not raise your butt, keep core engaged, go back and forth down and up the line.

Plank step climbs – go to steps, keep high plank, feet on first step, climb back and down with feet while keeping plank for 2 mins
Recover

3rd F – Level 5 leadership and biblical humility (Phil 2:1-10; Good to Great by Jim Collins)