10 PAX showed this morning for a promised beating. YHC was coming in with the sneak attack on the PAX with a goal in mind sure to break them down by the end of our time this morning. The PAX responded well, with most even taking on the opening challenge of low-side plank right there on the pavement to start out the morning. Dig a few pebbles out of your elbow and off we went.
Disclaimer
The Thang
Ab series (#crowdpleaser from the start)
LBC, Russian Twist, Side plank w/ reach (each side)
Perform each ex. 30x
Rinse and Repeat x20 & x10
Mosey to bottom of Hot Tub Hill when finished
Gather for instruction
10 Burpees, 20 Merkins, 30 Squats
Sprint halfway up hill (about 40 yards)
10 Burpees, 20 Merkins, 30 Squats
Sprint down hill
Rinse and Repeat until set is completed 5x, plank until all finish
Ab series
LBC, Russian Twist, Side plank w/ reach (each side)
Perform each ex. 30x
Rinse and Repeat x20 & x10
Plank until all finish
10 Burpees, 20 Merkins, 30 Squats
Sprint halfway up hill (about 40 yards)
10 Burpees, 20 Merkins, 30 Squats
Sprint down hill
Rinse and Repeat until set is completed 5x, plank until all finish
Mosey back to parking lot
COT / BOM
Moleskin
- do the math on the morning and you end up w/ a modified MURPH (100 Burpees, 200 Merkins, 300 Squats), didn’t run the mile at beginning and end, but something to be said about doing this on a hill
- GREAT push by ALL PAX to finish the workout
Announcements
- Prowl and Chisel have new locations AND times:
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Monday – Chisel – 0515 – Meet at Town Center in Lake Carolina
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Wednesday – Prowl – 0515 – Meet at Food Lion in Blythewood (right beside 77)
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Friday – Prowl – 0515 – Meet at Town Center in Lake Carolina
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- New Q-101 (Q school) set to debut @ Sandlot Thursday (09/17)… BE THERE for this GREAT opportunity to understand some of the intricacies of how AND why we do what we do.
Apologize about missing the workout. See you all Tuesday coming