YHC returned from who-knows-how-long hiatus and one completely fartsacked Q to bring the birthday pain just after entering his last year in the 2#s.
The THANG
COP
SSH 29 IC
Imperial Walker 10 IC
Squat 10 IC
Arm Circles 10 IC
Field Sprints (just because)
The crux of the workout would consist of tabatas formatted as 20 and 9 – 20 seconds work, 9 second rest. There was much mumble chatter about how short the 9s felt. It wasn’t intended but I have to concede that is the way of life. Those first 20 are the longest, and time just flies by after that.
Each circuit had three exercises, and went three rounds using the 20-9 tabata timer on a continuous loop. On the last exercise of the last round we would hold
At the Facility
Circuit 1
Rows
Calf Raise
Peeble’s Chair
Circuit 2
Merkins
Dips
Walkups
Circuit 3
Flutter Kick
Russian Twist
Six Inches
To the Rock Pile
Circuit 1
Lower Curl
Upper Curl
Full Curl
Circuit 2
Under Fence Squat
Jump Squat
Calf Raise
Circuit 3
Shoulder Press
Front Raise
Overhead Chop
Hill
8 times up backwards
6 merkins each time at the top
(8-6 for the birthday date)
Back to the Flag
COT
BOM
//
Moleskin: Good times were had by all.