YHC was grateful to the #GreyEagle pax for arranging a workout today when they usually do not have a Saturday workout to accommodate my visit to the Front Porch of Western NC this weekend… and allow me toQ the workout! No #OtisBomb to be dropped on these guys. 3 area pax posted for a workout inspired by the Black Mountain Marathon. (Signup is Monday for those of you scoring at home!)
The Thang
Mosey to track
Circle up for COP (Exercises in-cadence)
Windmills x 10
Hillbillies x 10
Imperial Walkers x 10
Squats x 10
Thru The Tunnel x 10
Lil’ baby arm circles x 10
Overhead arm claps x 10
Raise the Roof x 10
‘Mercans x 10
Reverse crunches x 10
Flutter kicks x 10
Mosey to corner of soccer field
BLACK MOUNTAIN workout
Complete 26 reps of 3 exercises. After each set, run on field or around track, 2 burpees at midpoint, run back to start and plank for the 6 before moving on to next set of exercises.
The exercises:
BBSU
Lunges
Alternating Shoulder Taps
Copperhead Squats
Knee-ups
‘Mercans
Overhead Claps
Up-straddle hops
Nolan Ryans
Triceps Dips
American Hammers
Imperial Walkers
Nunatak Climbers (look up meaning of nunatak)
Mosey to rock pile
Curls x 20
Triceps extensions x 20
Bent over rows x 20
Overhead press x 20
Curls x 15
Triceps extensions x 15
Bent over rows x 15
Overhead press x 15
Curls x 10
Triceps extensions x 10
Bent over rows x 10
Overhead press x 10
Mosey to edge of track
Flutter kicks x 10
Hello Dolly x 10
Bicycle crunches x 10
Iron crosses x 10 (OYO)
6 Turkish get-ups (OYO)
Mosey back to Virtual Shovel Flag
COT
BOM
Devo led by YHC (QSource on DRP)
Moleskin:
Great effort and performance by the pax! It’s always fun getting to meet F3 Brothers while #downrange and see pax again.
T-claps to Commodore for making today possible. Until next time! Aye!