9 PAX entered into the Lake Murray gloom to post at Anchor this morning for a HI-OCTANE WO.
You know what happens when you stomp the gas?? You get smoked!
CONDITIONS: 70 Degrees – Nice
DISCLAIMER: YHC
THE THANG:
MOSEY TO AREA OF PAIN (LITERALLY – FIRE ANTS) FOR COP
COP:
30 SSH
20 WINDMILLS
20 MERKINS
30 FLUTTER KICKS
30 LITTLE ARM CIRCLES
The High Octane Cardio Workout
30 SEC. INTERVALS WITH NO REST – AMRAP
1. KB SWING
2. SSH
3. KB SHOULDER PRESS (15 SEC/SIDE)
4. SSH
5. KB GOBLET SQUAT
6. SSH
7. KB CLEANS
8. SSH (SHOULD HAVE BEEN MERKINS. YHC HAD SWEAT IN HIS EYES)
9. PLANK – ALT HIGH/LOW ETC.
10. MOUNTAIN CLIMBERS
RINSE & REPEAT X 3
KB REV. CURL/OH PRESS/TRICEP CURL – 6 COUNT X 20 – IN CADENCE
KB BICEP CURL X 20 (10 EA ARM) IN CADENCE
ONE MORE HIGH OCTANE CIRCUIT
LBC’S W/ KB X 15 IN CADENCE
FLUTTER KICKS UNTIL TIME EXPIRED (ROUGHLY 40)
MOLESKIN: GREAT mumblechatter and all gave maximum effort, with everyone striving to do better. The KB will get the heart pumping almost as fast as running The Bull (I said almost Columbia). If you’ve never swung the KB, come and give it a shot. Everyone needs an Anchor. Great workout by hard-working PAX!! Keep it up in preparation for The F3 Columbia GoRuck, Mud Run, Stomp the Swamp and all the other challenges ahead.
COT: Count-A-Rama, Name-o-rama
ANNOUNCEMENTS/PRAYER REQUESTS:
-Thankful for answered prayers for Walker.
Continue to pray for them as they travel to Atlanta for rehab.
-Pantyhoses’s mother passed away. His wife is also on bed rest. Let’s pray for this family.
-If you are not on Twitter then get on Twitter!!!!
-Lexington convergence on 8/23 at Crypt site 6:15-7:15. All other Lexington AO’s closed.
-Stomp the Swamp 5K this Saturday 8/23.
-White Knoll HS launch a success, go visit – Suggest names (unless Twitterless)! YHC likes
Armageddon, Boneyard and Wolfpax just sayin.
-Get on the waiting list for the GoRuck! Train and prepare physically and mentally for the GoRuck!
-If you haven’t read Freed to Lead by Dredd and OBT please do so. YHC has two copies in
circulation and will lend so let him know if you want it. It’s awesome.
BOM – YHC