10 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter with intentions of placing Monday in a firm headlock. With balmy conditions on this summer morning, YHC wanted to usher in the work week with a full plate of #DRP. It was an honor to lead these #MinivanCenturions who left it all at on the campus of the #Mothership this morning as they each were ready willing and able to #PushTheRock
Conditions – 74 and balmy (Perfect Burpee Weather)
Disclaimer
The Thang:
COP
Short mosey to lower field
SSH x 20 (IC)
Imperial Walker x 15 (IC)
Squat x 15 (IC)
Merkins x 10 (IC)
Burpees x 5 (OYO)
Mosey to goalposts on field behind Dreher and circle up
Slow Fast Merkins x 10 (IC)
Chaser LBCs x 15 (IC)
Rinse/Repeat x 3
Mosey to Brickpile & Grab Block
Line up shoulder to shoulder near goalposts on field behind Dreher
Circuit 1
Bench Press w/Block x 15 (IC)
Bear Crawl 10 yards & plank until six arrives
Merkins x 10 (IC)
Bear Crawl 10 yards & plank until six arrives
Rinse/Repeat x 2 (decreasing bench press to 12 for Round 2 and 10 for Round 3)
Circuit 2
Goblet Squat w/Block x 15 (IC)
Broad Jump 10 yards
Jump Squats x 10 (OYO)
Broad Jump 10 yards
Rinse/Repeat x 2 (decreasing goblet squat to 12 for Round 2 and 10 for Round 3)
Circuit 3
Curls For The Girls w/Block x 15 (IC)
Lunge Walk 10 yards
V-Ups x 10 (OYO)
Lunge Walk 10 yards
Rinse/Repeat x 2 (decreasing curls to 12 for Round 2 and 10 for Round 3)
Put Up Blocks
Line up shoulder to shoulder near goalposts on field behind Dreher
One PAX sprints 40 yards while other PAX perform AMRAP of following exercises: Finger Tip Squats, Diamond Merkins, Jump Squats, Hand Release Merkins, Squats, Burpees, Wide Arm Merkins, Calf Raises
Slow Mosey to Lower Field
Five Minutes of Mary
American Hammers x 20 (IC)
Big Boy Sit Ups x 15 (OYO)
LBCs x 20 (IC)
Solo Iron Cross x 15 (OYO)
Pulse Up x 17 (IC)
Jailbreak to Virtual Shovel Flag
Moleskin:
- Honored to have Q at #Brickpile this AM. The Bench Press/Merkin Circuit was a #Crowdpleaser based on the groans herd from the PAX. YHC was himself totally wrecked by this one.
- Fair amount of ab and upper body work this AM. Couple that with sprints, and we #PushedTheRock this AM.
- #LarryBirds were not in short supply this morning as Cess and Dusty did their thing, which, as most know, is finished any circuit quite quick.
Announcements:
- Wednesdays, 5:00 AM – The Armory @ #Brickpile
- Wednesdays, 5:15 PM – Standing HDHH @ Bar None
- Tuesdays, 8:00 AM – Strong Fathers Combine @ Drip 5Pts
- 08/19/17 – F3 Columbia Q School
- 08/26/17 – Stomp the Swamp – F3 State 5K Championship (https://www.runhard.org/pages/race-swamp.php)
- 10/7-8/17 – F3Nation Ragnar Trail Relay
- 11/11/17 – Run Hard Lexington 10K to Honor Cheech (https://lexingtonhalf.com/pages/race-10k.php)
Aye!
McLovin