YHC got the nod to fill in for Adrian as he was down range at the beach enjoying the cool ocean breezes, while the rest of us suffer through another hot and humid Columbia Summer. 9 other men showed up and took YHC’s best shot…here’s what you missed:
Conditions: Soupy
Disclaimer
The Thang:
Fast mosey to the far back field, and circle up:
20 SSH IC
10 Slow Count Mercans IC
20 Squat Walkers IC
30 Flutter Kicks IC
Stay on the same field for a little Four Corners work.
The field in question had been conveniently painted for sports or band or some other non-sense. It was essentially a 40 yard by 40 yard square. We proceeded to use the perimeter of the square as follows:
Round 1
Sprint from corner 1 to corner 2, 25 mercans
Lunge Walk from corner 2 to corner 3, 25 mercans
Sprint from corner 3 to corner 4, 25 mercans
Lunge Walk from corner 4 to corner 1, 25 mercans
Hold 6 inches until the 6 arrives
Round 2
Sprint from corner 1 to corner 2, 25 heel tap crunches
Lunge Walk from corner 2 to corner 3, 25 heel tap crunches
Sprint from corner 3 to corner 4, 25 heel tap crunches
Lunge Walk from corner 4 to corner 1, 25 heel tap crunches
Hold High Plank until the 6 arrives
Round 3
Sprint from corner 1 to corner 2, 25 Squats
Lunge Walk from corner 2 to corner 3, 25 Squats
Sprint from corner 3 to corner 4, 25 Squats
Lunge Walk from corner 4 to corner 1, 25 Squats
Hold High Plank until the 6 arrives
In addition to the painted perimeter, the field also had lines about 5 yards apart running the width of the field, so we just had to make use of that…Enter the Suicide Burpee Ladder (#CrowdPleaser)
Run to first line, 1 Burpee, back to start 2 Burpees, to second line, 3 Burpees, back to start, 4 Burpees, to third line, 5 Burpees, back to start 6 Burpees, to last line, 7 Burpees, then back to start, 8 Burpees
Try to catch your breath while you wait on the 6.
Now no Q at the Brick Pile would be complete without a visit to … the Brick Pile, so mosey to the BP and grab two bricks. Cousack until the 6 arrives. The next exercises all done with bricks:
8 Lil’ Arm Circles Forward IC
8 Lil’ Arm Circles Reverse IC
30 Curls IC
30 Triceps Extensions IC
10 mercan rows IC (#CrowdPleaser)
Put up your bricks and head to the “Soccer” field.
Pair up for some Partner Work.
Round 1
P1 Sprints length of field (~100 yards) and back
P2 hold High Plank
Flip Flop
Round 2
P1 Sprints length of field (~100 yards) and back
P2 hold Right Arm Up High Plank
Flip Flop
Round 3
P1 Sprints length of field (~100 yards) and back
P2 hold Left Arm Up High Plank
Flip Flop
Round 4
P1 Sprints length of field (~100 yards) and back
P2 hold Low Plank
Flip Flop
Double Column Indian Run back to COT
BOM – Hee-Haw
Moleskin:
It was great to be back where it all began, and see some fellas that YHC hasn’t worked out with in quite some time. Heck it was like the summer of 2015 all over again. BP is just a special place, and we all could stand to get by there more often.
Announcements:
-3rd F AO starting next Wednesday, July 12, 2017 at 0500 to 0530 at Dreher
-Lake Bash with the Mission has been moved to July 21, 2017…get there if you can and let Robber and/or Serena know
That’s all…for now