The Thang
11 at Hammer for YHC’s glorious return after a short hiatus from Tues/Thurs boot camps caused by laziness, business, and other miscellaneous reasons. Q was awesome today. PAX were average. New AOQ is still a work in progress. But hey, not everyone can be flawless!
And I would be remiss to not include a formal recognition for Deville early on the back blast. T-claps for not being 10 mins late (literally) for the 1st time in your F3 career!
Conditions – Heating up!
Warmup lap around the field
Circle up in the middle of the field for the warmup (all 10 IC minus big boys)
- SSH
- Imperial Walkers
- Squats
- Merkins
- LBAC forward
- LBAC reverse
- Big boy situps 25 oyo
Split up into 2 groups between playground and tennis courts
Group 1 on playground
- 5 pull-ups, 10 iron cross, 20 Freddie Mercuries (1 ct)
- X 5
Group 2 on tennis courts
- AMRAP suicides with short break between as needed
Flap jack
Head over to the shelter/picnic area
- 10 Bulgarian split squats (5 each leg), 15 squats, 20 calf raises
- X 5
Lap around the football field
Circle up on field
- 10 big boys, 10 Russian twists (2 ct), 10 Chaser LBCs
- 9, 9, 9
- Down to 1, 1, 1
2 Rounds of Deion Sanders for the full length of the field
DONE, back to COT
Count-o-Rama
Name-o-Rama
Announcements
- AOQ needs to park in his assigned spot
- AOQ needs to be more than 30 secs early for the workout
- PAX need to relearn suicides and 10-1 ab countdowns
- Crazy Train coming mid June
BOM Prayer