• When: 11/12/2015
  • QIC: SubPrime
  • The PAX: Turtle, SlumDog, Misfire, Detour, Splinter, BooBoo, Collar, ChopShop, SubPrime


Low Impact / High Intensity at #Hammer

9 men posted to the somewhat chili somewhat soggy #gloom at #Hammer Thursday morning and found a somewhat hampered YHC waiting with a workout designed to deliver soreness and muscle fatigue in lieu of oxygen depletion.  There would be no running in this workout with the lunge-walk serving as a primary mode of transportation.  In the end, for YHC at least, this workout delivered.  Mission accomplished.

Conditions – 49 degrees

The Thang:

COP – Parking Lot

  • Squat – 20 (4ct)
  • Merkin – 12 (4ct)
  • Monkey Humpers – 20 (4ct)
  • Merkin – 12 (4ct)
  • Flutter Kicks – 30 (4ct)
  • Russian Twists – 20 (4ct)

Lunge Walk to Field – Far End Line

#ModifiedBeast – 8 Cones, 15 Yards Apart, 120 Yards Total – do called exercise at each cone down the field – first man done leads protractor until the six arrives after each round

  • Round 1 (Lunge Walk Between Cones)
  • Merkins – 10 (2ct)
  • Round 2 (Bear Crawl Between Cones)
  • Monkey Humpers – 20
  • Round 3 (Backwards Crab Walk Between Cones)
  • V-Ups – 15
  • Round 4 (Choose Your Method from Previous Three)
  • Merkins – 10 (2ct)

Lunge Walk to Picnic Tables

Circuit – 7 Minutes AMRAP

  • Incline Clap Merkins – 10
  • Step Ups – 10 each leg
  • Mosey to Play Equipment for Pull-Ups – 15
  • Step to Side of Play Equipment – Russian Twists – 20 (count one side only)

Gather pax

  • Plank – two minutes (last 40 seconds of which in low plank)

COT

BOM – Closed out by SubPrime

Moleskin

  • Fun times visiting the crew at #Hammer.  These guys get after it…flat out.  It also wouldn’t be the same without SlumDog adding the #mumblechatter.  Great visit.  Thanks for the hospitality.
  • Splinter – relentless.  Nice work mixing in the bear crawl on that #GoYourOwnWay final modified beast circuit.

Announcements

  • Christmas Party at Kings Grant December 15th.  More details to come.
  • Palmetto200 sign-ups continue.  Please talk to Beacon or YHC if interested.
  • Q101 is visiting an AO near you.  Your only requirement?  SHOW UP!!!

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