Adrian returned to SCORE for a birthday beatdown. YHC’s oldest daughter turned 9 today. What better way to celebrate than to wake before dawn and do some bear crawls with some friends? While my better half tended to some excitable children clamoring for donuts in the early morning hours, YHC worked through a solid workout with the Pax of SCORE.
Weather: Not sure but a typical August morning – MUGGY
The Thang:
Mosey to Lower Field
Little arm circles front/back x 15 (IC)
SSH x 20 (IC)
Squats x 20 (IC)
Merkins x 15 (IC)
LBC’s x 20 (IC)
Plank Jack x 15 (IC)
Chaser LBC x 15 (IC)
Freddie Mercuries x 15 (IC)
Mountian Climbers x 15 (IC)
Mosey to Great Wall
Wall Plank
Walk back to Balls to the Wall x 15 seconds *crowd pleaser
Squats x 20 (IC)
Mosey to Upper Field
Not sure what was on the ground up there. Pax told me it was “sand”. The rash on my lower back says otherwise. Wash up good tonight, gentlemen.
Bear of a Square (credit to Big Time)
Cones all 25 yards apart
Bear crawl to first cone, Iron Cross x 10 with partner
Rinse and repeat until you have done Iron Cross at all 4 cones
Lunge Walk for those with shoulder issues
Plank Sequence
Mosey to Brickpile
Dirty MacDeuce – 4 sets, 3 exercises, 12 reps (IC), 12 seconds rest between sets
Merkins / LBC’s / Mountain Climbers
Werkins / Freddie Mercuries / Plank Jack
Slow-fast Merkins / Chaser LBC / Russian Twist
Knurkins / Crimean Twist / Plank Jack
A nice, mid-workout SSH x 20 (IC) – dedicated to Mission who says the mid-workout SSH is just underutilized. I agree.
Grab the Blocks and Bricks
Bricks
Alternating flys x 20 (IC)
Tricep extension x 20 (IC)
Blocks
Curls for the Girls x 20 (IC) (* gave the Pax the mental image of Robber flexing on the beach in his patented tank top, always inpiring)
Goblet Squats x 15 (IC)
Bent over rows x 15 (IC)
Bench Press x 15 (IC)
Rinse and Repeeat all Brick and Block work above
COT led by Adrian
Great Devo from Fountainhead (who just wrapped up his destruction of the Brickpike crew)
Sign up for the Mud Run – announcement to keep Windmill happy
See Robber for help with training the men of Oliver Gospel Mission for their first Mud Run
Thanks for having me gents – I’m off to enjoy some ice cream cake … I think I’ve earned it.