• When: 2019-01-08
  • QIC: Splinter
  • The PAX: Collar, Frosty, Misfire, Cabana Boy, Zima, Stretch, McNuggett, Duckie, RA, Garnish, Pinkman


Hammer Goes Hard

If you’re going to get up this early to workout – it might as well be difficult. Others may disagree but YHC thought this one hit right in the sweet spot between difficult and ridiculous. In other words, we put in some work. Here’s what we did:

Conditions: 52 and perfect

The Thang

Run to the Playground
6 RA Lunges (R)
6 RA Lunges (L)
6 Full Pull-ups
x3

Go to Satchelford – Shannon Springs intersection —

1. Run the Hilly U shape (Sylvan-Briarfield-SatchelFord)
Stop at the 2 far corners for 5 Burpees (run hard)
.49mi
Sit-ups for the 6

1. Briarfield Rd
Merkins 20 IC
Squats 15 IC

2. Run the U .49 w/ 5 Corner Burpees the opposite way
Sit-ups for the 6

2. Shannon Springs Rd
Merkins 20 IC
Squats 15 IC

3. Run the U .49 w/ 5 Corner Burpees back the opposite way
Sit-ups for the 6

3. Briarfield Rd
Merkins 15 IC
Squats 15 IC

Run back to the Playground, repeat opening circuit
6 RA Lunges (R)
6 RA Lunges (L)
6 Full Pull-ups
x3

Back to COT
Knee Hug SU 20
Heel Tap Crunch 20
Russian Twists 2ct 20
Burpees 10
Low Plank for time

COT
BOM: Splinter

Announcements:
– Please keep RA, his wife, and family in your prayers.

– F3 Haiti mission is still selling raffle tickets for a Traegar Grill, this is the last week to enter! See @F3Haiti or Chaser for details.

– The F3 Columbia Smoky Mountain Relay Team needs 3 more team members! April 26-27, it is one of the best things you will ever do. See YHC for details.