• When: 2018-09-04
  • QIC: Splinter
  • The PAX: Duckie, Eldrick, Garnish, Pinkman, Wally, Deville, Chopshop, Apple, Wilson, Collar, Zima, Billybob, Detour, McNugget, Stretch


Nonstop at Hammer

Really great for YHC to able to Q at Hammer this morning. Sweat equity was built up by all. Great numbers this morning. Here’s what we did —

Conditions: warm, humid, still hot

The Thang

COP

10-5 Squat/Merkin Countdown

Grab Bricks and blocks

Put Blocks down at Briarfield / SF

Run with Bricks to Oak Hill Rd

Put Bricks down

20min Circuit

20 Side/Front Raise Combo

20 Curl-Press w/ Bricks

Run to Carpool Rail

20 Inverted Row

Run to Shannon Springs / SF

20 Hand Release Merkins

Run to Briarfield / SF

20 Block Squat Thrusters 

On the way back down SF

at Shannon Springs do 5 Burpees

Run back to Bricks at Oak Hill 

After 20min get Bricks, put them down at the park. 

Go to basketball court for Abs

Dealer’s Choice Abs

20 Sky Ups

20 Sit-ups

20 2ct Russian Twists

20 2ct Flutter Kicks

20 Iron Cross 

 

Announcements:

– PAX please be in prayer and support about what we discussed, if you were there you know.

– F3 Columbia Smoky Mountain Relay Team is looking for a couple more guys. This relay of all relays is April 26-27. Contact YHC.