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!!!