Since YHC’s Battle Q was cancelled on Saturday (thanks Florence), the basic structure of the workout was bumped down the road a few days for the Hammer PAX to enjoy.
Conditions: humid
The Thang:
Warmup- 20 SSH IC
10 Merkins IC
10 Squats IC
20 LBCs OYO
Grab blocks, go to corner of Briarfield and Satchel Ford
10 Curls OYO
10 Overhead Press OYO
Rinse and repeat
30 flutter kicks IC, hold 6″ 20 seconds, rinse and repeat
Leave blocks, run to playground, stop for 2 minutes of air chair on school wall
In the playground:
10 box jumps
10 incline merkins
10 decline merkins
10 iron cross
x3
The main event was a pain station loop to make sure everybody got some cardio in
run to right field on the baseball field for 10 burpees
back to shovel flag for 10 BBS,
run to the bricks for 10 curls
run to the bottom of Shannon Springs Rd for 10 squats
run to the playground for 10 pull-ups
After about 20 minutes of this, put the blocks back and a few minutes of abs to finish
COT
Keep everyone affected by Florence in your prayers, check Twitter for opportunities to support them