Conditions: 26 degrees, heavy layer of frost on the ground
The Thang:
Knowing that it was going to be cold enough to freeze the balls off a brass monkey this morning YCH dialed up a workout to warm the pax up quickly.
Warm up COP:
– Warm up jog around the parking lot. Easy for most but Toothpick found it difficult to follow the leader.
– Circle up in parking lot near corner of CCP
– SSH IC x 15
– IW IC x 15
– TTT IC x 15
Line up in front of concrete benches:
– Box jumps x 20 then immediately into Decline Merkins x 20. Rinse and repeat then LBC’s while you wait on the six.
Run to bottom of the hill behind CCP:
– Sprint to top of the hill then Mtn Climbers x 20. Rinse and repeat x 3.
Run down to parking area next to lower baseball field:
– Crab some curb and do Starfish Merkins x 5 each position.
Run to soccer field:
– AMRAP of Big Boy Suicides until YHC says to stop (approx. 10 min). Big Boy Suicides are like your standard suicide on a basketball court except we’re doing them on a soccer field and every time you touch the end line you drop for x 10 Big Boy Sit Ups.
Run back to parking area next to lower baseball field:
– Another round of Starfish Merkins x 5 each station
Run to playground and split up into three groups:
– There are three stations: Pull Ups x 10, Dips x 20 and Freddie Mercuries x 20 IC. Each group hits all three stations.
Run to hill below softball field:
– Crabwalk up it and meet inside the fence.
– Line up on the warning track in straight away center. Wojo to the infield dirt then karaoke to home plate then sprint back to straight away center. Rinse and repeat. Hold 6” while waiting on the six.
Mosey back to shovel flag for Mary:
– Freedom Twist x 28 IC- Toothpick
– Boat Canoooe x too long- Stirrups
– V Ups x 15 IC- Rudy
Announcements:
– BIRCH Christmas party is tonight. The address is:
Palmetto Church of Christ
7000 Nursery Road
Columbia, SC 29212
– Pray for Rudy’s daughter and her upcoming ACL surgery.
– Congrats to Bud on his 1 year F3 anniversary. The pax sent their brotherly love his way. Rudy sent some love too but the pax were a little concerned that their bromance was encroaching on an uncomfortable level.
– Shout out to Sparky and good luck down in Charleston this weekend as he prepares to smoke the Kiawah Half Marathon.
BOM