YHC was honored to have 13 PAX meet me in the gloom for my Thunder VQ. I brought a full body storm of a workout as promised.
Conditions: 50 degrees and ideal
The Thang:
After a mosey lap to get the blood flowing pax circled up for:
20 SSH IC
20 squats OYO
5 burpees OYO
Introduction to Mile the Hard Way ( a workout designed by YHC can be changed to meet any grueling workout need)
Lap 1 stopping at each corner squats 5, 10, 15, 20 reps ( 5 at corner 1, 10 at corner 2 etc)
Lap 2 Merkins ( 5,10,15,20)
Lap 3 Big Boy Sit-ups (5,10,15,20)
Lap 4 Squats (5,10,15,20)
Once all pax finished we grouped up an moseyed to Emily Douglas park so the fun could continue
All pax got a partner and a block per pair
3 rounds with a partner:
Partner 1: runs up the path out of the gate back down the steps and across the field
Partner 2: Max burpees while partner 1 runs
A round is complete when each person has done the burpees
Noticing a lack in arm pump for the pax I added in 100 block to overhead to be split between partners, burnout style (go until you can’t and then trade off)
Next was 100 dips between partners 1 does dips and 1 does step ups switch off as needed until complete
Return to the flag 30 second plank to wrap up my VQ
Announcements: Convergence at the Spur April 6th
Devo: Insanity