Five (5) PAX started their week off right by beating the Fartsack. Since this was a switcheroo Q, YHC blames the low numbers on the anticipated Special K run the loop and the terrible Special K Crunch. Don’t fret, Special K will be on the Q Wednesday, so the PAX can toughen up and enjoy the unpleasantries then. YHC wanted this workout to be different – no bricks and no blocks. Both the bricks and blocks have been getting significant work lately, so a rest was needed. What surprised the PAX though – there were no jump ropes. Armed with rifles (thanks Grilz) and extra weekend/vacation body weight, work was done.
Conditions – 69 and crisp
Opened with the Disclaimer
The Thang:
- SSH *15 (IC)
- Through the Tunnel *15 (IC)
- Little Baby Arm Circles – Forward and Backwards *15 (IC)
- Calf Raises *15 (IC)
- Quad Stretch – Right/Left Leg
- Flutter Kicks *15 (IC)
- LBC *15 (OYO)
With rifles in hand, we moseyed to the tennis courts:
- Solo Iron Cross w/ rifle overhead *15 (OYO)
- Flutter Kicks w/ rifle in chest press position *15 (OYO)
- BBSU w/ rifle overhead *15 (OYO)
- Tricep Extensions w/ rifle *15 (IC)
We then moseyed to the picnic tables:
- Dips *15 (IC)
- Incline Merkins *15 (IC)
- Step-ups with w/ rifle overhead *15 (OYO)
Rinse and Repeat
Back to the tennis court:
- Solo Iron Cross w/ rifle overhead *15 (OYO)
- Flutter Kicks w/ rifle in chest press position *15 (OYO)
- BBSU w/ rifle overhead *15 (OYO)
- Canoe Row w/ rifle *15 (IC)
- Sprints – Cross-court *1; *2 and *2; Airchair in between sets
In the sweat box:
- Wall-sits presenting arms – 1 minute *3
Back to COP:
- Squats w/rifle *15 (IC)
- Monkey Humpers *15 (OYO)
- LBCs *15 (OYO)
- Ray Charles *15 (OYO)
- Squats w/rifle *15 (IC)
- Canoe Row w/ rifle *15 (IC)
- Kamikaze Pullover Press ® w/ rifle *15 (IC)
- Flat Back, arms over head, toes pointing out stretch w/rifle
Rifles back to pile
- Mosey around parking lot
- Howling Monkey – 1, 2, 3, 5 (IC)
Solid work from the PAX that beat the fartsack. The rifle makes a big difference, especially on the step-ups and flutter kicks. Happy to lead the group this morning.
COT: Counterama; Name-O-Rama, Announcements – Prayer. Done.