YHC was kindly invited from The Spur to Q a workout at the The Blitz this rainy morning. Four Pax posted in the gloom, while other invited members who were in town from The Spur posted at the Fartsack. I won’t mention any names but you know who you are 🙂
Conditions: 60’s and Warm, Moist, Damp, Sloppy, Slippery, Wet…you get the idea.
The Thang: Welcome and Disclaimer by YHC
Grab your ropes, noose, GTRX bands (G for Ghetto), whatever you want to call them and mosey around the parking lot to the playground field. Circle up in the driest spot you can find.
SSH x 25 IC
Squat X 20 IC
Merkins X 20 IC
Flutter Kicks X 20 IC
Through the Tunnel X 20 IC
Wrap your rope around the fence and evenly position your handles to begin workouts. Keep ropes tight with as little slack as possible and core tight while completing workouts.
Set 1: Fast Feet (Pull the rope towards you so there is no slack and step your feet as fast as possible) AMRAP for 50 Sec
Set 2: Merkins. AMRAP for 50 Sec
Set 3: Triceps. AMRAP for 50 Sec
Set 4: Jump Lunges. AMRAP for 50 Sec
Set 5: Lat Pull. AMRAP for 50 Secs
Set 6: Bicepts. AMRAP for 50 Sec
Set 7: Jump Squats. AMRAP for 50 Sec
Set 8: Chest Fly. AMRAP for 50 Sec
Set 9: Reverse Fly. AMRAP for 50 Sec
Set 10: Superman (Hold ropes out in front of you facing away from the fence. Crouch down in a ball while holding the ropes tight then explode up using the ropes to guide you upwards) AMRAP for 50 Sec.
Recover for 10 count.
Repeat All 10 Sets.
Mosey back over to the parking lot.
COT & BOM
Announcements: 1/1/16 Convergence in Charlotte where it all began. 1/2/16 F3Columbia convergence at Finlay Park. 5 Year F3 Anniv. Party in March.