• 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

Warmup:
Jog to stop sign and back
10 burpees
10 Meekins IC
10 squats IC
20 LBC OYO
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
x2

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.

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

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