9 PAX with 1 FNG decided to roll out of the good ole #fartsack this morning and take their morning dose of #redpill and post at #sandlot. Many were still sore from Thursday’s workout with Honey Do, which included (in the words of Blackwater) “everything short of scaling the Empire State Building!” YHC had a lot to work in, and so little time to do it.
Disclaimer Given.
The Thang:
Mosey over to back parking lot by tennis courts
COP:
SSH x 20 IC
Imperial Walkers x 20 IC
Overhead Arm Claps x 19 IC (miss counted!)
Squats x 20 IC
Merkins x 15 IC
Flutter Kicks x 20 IC
Big Boys x 20 OYO
Mosey over to Tennis Courts
4 Rounds of Suicides:
Round 1: Standard Suicide, finished with 5 Burpees
Round 2: Standard Suicide, finished with 10 Merkins
Round 3: Standard Suicide, finished with 15 Burpees
Round 4: Bear Crawl out, run back Suicide, finished with 20 Squats
Mosey over to bathrooms to grab cinder blocks
COP:
10 Cinder Block (CB) curls, 20 CB curls, 30 CB curls, 20 CB curls, 10 CB curls
Lay down on back: 5 nose CB nose breakers followed with 10 CB chest presses, 10 CB nose breakers followed with 20 CB chest presses, 15 CB nose breakers followed with 30 CB chest presses
20 CB Big Boys
Using Light Poles, Run Suicides. Each time PAX returned to starting point, complete 5 CB squat trusters, then run to next light pole. Continue until all 4 light poles have been reached. Total of 20 CB squat thrusters
Finish with Lunges w/ Cinder Blocks held over head to first light pole and back.
Put back Cinder Blocks and mosey over to Hot Tub Hill
5 Rounds of Indian Runs around Hot Tub Hill. At the end of each lap, complete an exercise
Round 1: 10 IC Merkins
Round 2: 20 Big Boys OYO
Round 3: 30 LBCc OYO
Round 4: 40 Freedom Twists, single count
Round 5: 50 Flutter Kicks, double count
Mosey back across street to Flag
COP:
2 min. of Merkins with half way down hold and up
2 min. of flutter kicks, hello dolly, rosa lita, and iron crosses
BOM/COT
Announcements:
0900 hrs meet at Kathwood Baptist Church for flood relief work
Get registration fee to Reefer for Palmetto 200.
Convergence with Sawmill on 31 October at 0630