Conditions: Beautiful 90 degree day which included a nice breeze in Famously Hot Columbia.
YHC tried to bring the pain this workout only to find he himself wasn’t in good enough shape to run it……… 🙁
DISCLAIMER
THE THANG:
COP:
SSH x10 (IC)
Merkins x7 (IC)
TTT x10 (IC)
Merkins x5 (IC)
Slo-Mo Squats x20 (IC)
Merkins x5 (IC)
Lunges x10 each leg OYO
Merkins x5 (IC)
Bridge Run:
PAX run to top of hump in Bates Bridge and do 20 Burpees and do 20 Squats at bottom. PAX decrease exercises by 5 each time they run bridge until done.
20 mins of Funk (Including selections from Earth Wind and Fire, RHCP, KC & the Sunshine Band, Stevie Wonder, etc.)
YHC calls out workouts for PAX to accomplish. Some exercises were done until YHC said to switch and others were done IC.
List of exercises:
Fist Bump Merkins
Fist Bump Sit-ups
Hydraulics
6 inches
Superman
Squats
Lunges
SSH
Dips
American Hammer
High Knees w/ Burpees
Mosey to flag
Countoramma
Namoramma:
2 FNGs
Armstrong: Said he did stuff with Aerospace Engineering.
Gutter Ball: Works with Chyna and said he likes to bowl.
Welcome Gutter Ball and Armstrong!
Closing Prayer
Announcements:
Stomp the Swamp (F3 5k State Championship) 8/26/17