91 men converged on Finlay Park, the AO for the Mission, to start off 2016 the right way.
Here’s what happened:
Conditions: Pretty nice, little chilly #DoesItReallyMatter
Disclaimer
The Thang:
Circle up for COP:
Fountainhead – SSH x 20 IC
Papa Smurf – Mercans x 15 IC
Wingback – LBCs x 20 IC
Hee-Haw – Squats x 10 IC
Fountainhead – Wide Arm Mercans x 10 IC
Papa Smurf – Flutter Kicks x 20 IC
Wingback – Jump Lunges x 10 IC
Hee-Haw – Little Arm Circles 10 Forward IC, 10 Backward IC
Fountainhead – Russian Twists x 20 IC
Papa Smurf – High Knees x 10 IC
Wingback – Diamond Mercans x 8 IC
Hee-Haw – 8 Count Body Builders x 5 IC
Count off into 4s
1s go with Fountainhead
2s go with Papa Smurf
3s go with Wingback
4s go with Hee-Haw
Four Stations; groups rotate through the 4 stations every 10 minutes, and while there AMRAP the exercises/circuits called
Station 1 (Fountainhead)
The Blocks
Grab a Cinderblock, perform the following
20 Overhead Press IC
20 Goblet Squat IC
20 Curls IC
10 Russian Twists IC (with block if you can)
20 Mercans on the Block IC
20 Big-Boy Sit-Ups IC
Rinse and repeat until time is called
Station 2 (Papa Smurf)
Giant’s Ladder Suicide
At the “terraces” do the following:
Climb up to first level, do 5 Burpees, run down
Climb up to second level, do 5 Burpees, run down
Climb up to third level, do 5 Burpees, run down
Repeat pattern all the way to the top
Rinse and repeat until time is called
Station 3 (Wingback)
Partner Work at the Playground
Perform the following, numbers = total for the group
50 Pull-Ups
100 Decline Merkins
100 Iron Crosses
Rinse and Repeat until time is called
Station 4 (Hee-Haw)
Box Seats at the Amphitheater
Partner Up
P1 box jumps up each level and does 10 Mercans, then runs back down
P2 AMRAP Flutter Kicks until P1 returns
Flip Flop
Then, rinse and repeat, reducing the number of Mercans by 2, until time is called
Circle back up
10 Papa Smurfs IC
Explanation: Start in high plank, with Right arm up; 1, 2, 3, then perform one Mercan (=1) and put left arm up; 1, 2, 3, then perform one Mercan (=2). Repeat pattern.
COT
BOM – Fountainhead
Moleskin:
YHC cannot think of a better place to ring-in the New Year than at the Mission. It really is a place where all Three F’s combine. Big things in store for 2016, so stay tuned.
Devotional:
“God don’t make no nobodies.” You had to be there.
That’s all…for now