• When: 01/05/17
  • QIC: Garnish
  • The PAX: Boo Boo, Chop Shop, McNugget, Blowout, Misfire, Billy Bob, Ducky, Collar, RA

Hammer Shakes Off Holiday Rust

YHC was ready to shake off some rust from the holidays and lead the PAX through some brick and hill work.

Conditions: 38 degrees and clear

Jog to stop sign and back
10 burpees
10 Meekins IC
10 squats IC
Little baby arm circles front back overhead x 20 IC

Grab bricks
10 curls, overhead press, merkins IC
10 squats, lunges IC tuck jump OYO
10 BBS, Russian twists, flutter kicks holding bricks OYO

Head to the bottom of Shannon Springs hill and split into 2 groups (even numbers!). Each member of the group runs to the top of the hill. PAX waiting at the bottom do one exercise, PAX waiting at the top do the next exercise.
Set 1: flutter kicks, LBCs
Set 2: Squats, calf raises
Set 3: high plank, low plank

Head back to the bricks for one more round, with 5 reps of each exercise.

Prayers for Thurston, Pinkman and Skin Tag on their big races this weekend

Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.