As a student living on campus almost 20 years ago, YHC worked out at the Blatt…with #Ferns. Today, YHC worked out in the gloom with like-minded F3 men just trying to get better everyday. Thanks for the invite, Nikita.
Conditions: 50 degrees, clear
The Thang:
Disclaimer
Prayer
Warm-up mosey around the field
COP (all IC)
Merkins x 10
SSH x 15
Merkins x 9
TTT x 15
Merkins x 8
IW x 15
Merkins x 7
Squats x 15
Merkins x 6
LBAC (forward) x 15
Merkins x 5
LBAC (backward) x 15
Merkins x 4
Overhead Arm Claps x 15
Merkins x 3
LBCs x 15
Merkins x 2
Mt Climbers x 15
Merkins x 1
Mosey to steps leading to Blatt entrance
Calf raises (toes straight) x 15 IC
Calf raises (toes in) x 15 IC
Calf raises (toes out) x 15 IC
Mosey to incline ramp leading to Bates
Jacobs Ladder
Run up – 7 burpees
Run down – 1 squat
Run up – 6 burpees
Run down – 2 squats
Etc until 1 burpee up & 7 squats down
Mosey back to steps
Calf raises (toes straight) x 10 IC
Calf raises (toes in) x 10 IC
Calf raises (toes out) x 10 IC
Mosey to bottom of hill
Backwards bear crawl up
Front crab walk up
Mosey to brick stands
Incline merkins x 15 OYO
Tricep dips x 15 OYO
Box jumps x 15 OYO
Incline merkins x 10 OYO
Tricep dips x 10 OYO
Box jumps x 10 OYO
Incline merkins x 5 OYO
Tricep dips x 5 OYO
Box jumps x 5 OYO
Mosey to line near pull up bars
Bear crawl to light pole 2, Prisoner lunge to light pole 3, sprint back
AMRAP for 8 minutes
Light pole suicides
Gassers x 2
Peoples Chair – 45 sec
Balls to Wall – 30 sec
Peoples Chair – 30 sec
Balls to Wall – 15
Light pole suicides
Gassers
Mary
Russian Twists x 20 IC
Flutter kicks x 20 IC
Boat/Canoe
COT & BOM
Devo: Proverbs 17:17 “A friend is always loyal, and a brother is born to help in time of need.”
Moleskin:
-Get better, Nikita.
-Welcome Week is an absolute animal. #Tclaps to that guy. #LarryBirded YHC on Jacobs Ladder.
-YHC can see the fire in The Don’s eyes. Stay with it, brother. You’re already getting better.
-Big Worm is a vet. A GRT patch is in your future.
-Thanks for coming, Dunphy. Can always count on you to travel. You get it.
Announcements:
-Cottonmouth date is now 1/23/16