With truly the first cold morning of Winter 2014/2015, YHC was pleasantly pleased to see 11 faithful pax and 1- brave FNG.
Disclaimer- I am not a professional….
YHC tried to get everything and everyone moving as much as possible as last week was 65 degrees and this morning was 25.
Quick lap around the building and circle up in front field.
Air Press x 20 IC
LAC Forward/Reverse x 10 IC
Merkins x 20 IC
Mosey to big field (About 200 Yards in Length x 50 Yards wide)
4-Corners (Mosey to each long corner / Sprint to short sides)
1st Stop: Plank Jacks x 20 IC , Imperial Walkers x 20 IC
2nd Stop: LBC’s x 20 IC , Flutter Kicks x 20 IC
3rd Stop: Repeat stop 1
4th Stop: Repeat Stop 2
Mosey to School Drop off Line/Circle
7-Minute workout…..30 Seconds AMRAP x 10 Second Rest while moving to next exercise point.
SSH
Wall Sit
Merkins
LBC’s
Squat Jumps
Low Plank
Step-Ups on Bench each leg
High Knees run in place
Lunge each leg
Dips
Low Side Plank each side
Merkins w/ Rotation (Papa Smurf’s)
Indian Run back to Tennis Courts
Partner up.
Partner 1 runs three stop suicide. Partner 2 AMRAP’s Shoulder Taps. Flapjack.
Partner 1 runs three stop suicide. Partner 2 AMRAP’s Squat Jumps. Flapjack.
25 Chaser LBC’s IC
10 Merkin w/ Rotation OYO
Partner Up w/ Same.
Wheel Barrel across both Tennis Courts w/ Partner holding feet. Flap Jack Back
Open Wheel Barrel across both Tennis Courts w/ Partner holding feet. Flap Jack Back.
Mosey to front wall of building
Wall Sit x 1 Minute with last 30 arms overhead
Move to parking lot.
Burpee Broad Jump across parking lot and back.
Move to field.
High Knees down about 75 yards. Sprint Back.
Lunge walk down about 75 yards, Karaoke back.
Move to front wall for final wall sit of 30 seconds.
COT/COP:
Welcome FNG Rosie (Les Penfield). Big baseball fan and Blythewood baseball supporter.
Announcements:
Happy Hour: 1st. Thursday (Beef O’Brady’s) Hardscrabble Rd 5:45–Until
Good Push on the Q-Calendar Sign up. Please continue to sign up when you can. YHC will always be available to Co-Q if needed.
Aye-