10 Pax posted in the gloom to #GetBetter at #IronYard. YHC really enjoys Q’ing #IronYard…especially when inspiration is available for an unique workout. In watching the “game” last night between my beloved Cleveland Browns and the Cincinnati Ben-gals, it quickly became apparent that the Pax NEEDED a football inspired #beatdown while focusing on the different position groups. I quote game because the Ben-gals had their way with the Browns and it wasn’t really much of a game. The #BEATDOWN on the otherhand…YHC hopes it was all the Pax paid for. #Cobains on almost missing the name-o-rama…I guess the #beatdown left YHC a little woozy…
Conditions: 67 Degrees and 97% Humidity
#TheThang
COP
- SSH 20 x IC
- High Knees / Down-Up
- Little Arm Circles – Forward 10 x IC
- Little Arm Circles – Backwards 10 x IC
- High Knees / Down-Up
- Squats 20 x IC
- High Knees / Down-Up
- Carolina Dry Dock 20 x OYO
- High Knees / Down-Up
Cusack to the far end of the parking lot and then purse snatch kettlebells to the football field
#KeysToTheGame
Offensive Line
- Kettlebell Merkin – 20 x OYO / Switch Arm midpoint
- High Knees / Down-Up
- Single-Arm Kettlebell Press – 20 x OYO / Switch Arm midpoint
- High Knees / Down-Up
- Overhead Kettlebell Fly – 20 x OYO
- High Knees / Down-Up
- Goblet Squats – 20 x IC
- High Knees / Down-Up
- Kettlebell Merkin – 20 x OYO / Switch Arm midpoint
- Single-Arm Kettlebell Press – 20 x OYO / Switch Arm midpoint
- High Knees / Down-Up
- Overhead Kettlebell Fly – 15 x OYO
- Goblet Squats – 15 x OYO
- High Knees / Down-Up
- Side Shuffle to the far end of the football field & back
Defensive Line
- Waiter Press – 20 x OYO / Switch Arm midpoint
- High Knees / Down-Up
- Double Arm Front Shoulder Raises – 20 x OYO
- High Knees / Down-Up
- Single Arm Side Shoulder Raises – 20 x OYO / Switch Arm midpoint
- High Knees / Down-Up
- Calf Raises – 20 x OYO
- High Knees / Down-Up
- Waiter Press – 15 x OYO / Switch Arm midpoint
- Double Arm Front Shoulder Raises – 15 x OYO
- High Knees / Down-Up
- Single Arm Side Shoulder Raises – 14 x OYO / Switch Arm midpoint
- Calf Raises – 20 x OYO
- High Knees / Down-Up
- Sprint to the far end of the football field & back
Quarterback
- Curls for the Girls – 25 x OYO
- High Knees / Down-Up
- Triceps Extension – 25 x OYO
- High Knees / Down-Up
- Sling Shot – 20 x OYO / Switch Direction midpoint
- High Knees / Down-Up
- Tactical Kettlebell Lounge (with Overhead Press) – 20 x OYO / Switch Leg midpoint
- High Knees / Down-Up
- Karaoke to the far end of the football field & back
Cornerback
- Around the Worlds Halos – 20 x OYO / Switch Direction midpoint
- Figure 8’s – 20 x OYO / Switch Direction midpoint
- High Knees / Down-Up
- Chest Press – 20 x OYO
- Soccer Touches on Bell – 20 x OYO
- High Knees / Down-Up
- Run backwards to the far end of the football field & back
Cusack to the end of the parking lot and then purse snatch kettlebells to the COT
End Zone
- Big Boy Sit-ups – 20 x OYO
- Cleveland Browns Twists – 10 x OYO
COT & BOM
Announcements
- Palmetto 200 sign-up is active and so is the preblast. Check the preblast here for details: #F3P200
- The #Leap rolls on with major launches 11/7 in Savannah, Augusta, and Knoxville. Have some FNG’s in those markets? Sign them up for emails here: #Leap
- 12/15/15 – F3 Christmas Party (Kings Grant Club House) – Details to follow
- HDHH – 5:15 PM Wednesday at Henry’s
- Lunch – 12:00 PM Thursday at Salarita’s in the Vista