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.