8 pax from The Roost and Speedtrap combined this morning at CHS to see what YHC had in store. Fresh of the Ville 2 Ville relay (fine event by the way) the plan was to go a little easy on the legs. Here’s how it went down:
Conditions:
Mid 40s (would of taken this temps Saturday afternoon)
Tha Thang:
Warm up lap around the track until a few late arrivals stroll in. Circle up
SSH (IC) x 20
TTT (IC) x 10
LAC (IC) x10 fwd x10 back
Head down to lower stadium lot and line up facing away from stadium for parking lot suicides. Run to middle line of first set of parking spots for 5 Burpees. Return to start run to middle of first set of parking spots for 5 Burpees, on to second set for 10 merkins, then back to start. Continue on adding the following:
3rd set: 15 LBCs
4th set: 20 Squats
5th set: 25 Plank Jacks
6th set: 30 Monkey Humpers
7th set: 35 Flutter Kicks
Once complete plank on the 6.
Head up suicide hill, partner up, and each group grabs a block for DORA.
P1 performs exercise, P2 runs down to middle speed bump and back. Flip flop until all reps are complete.
100 Overhead Presses
200 Chest Presses
300 Curls
Return blocks and head back to shovel flag. Stop at each light post and alternate between 10 merkins and 10 squats. 6 total stops.
Back at flag. Flutter kicks x20 > 6 inches > 45 > spread em > 45 > 6 inches > FLutter Kicks x 20. American Hammers x 20
Numbers were light this morning due to Spring Break but the men that posted put in good work. Despite trying to keep running down, still covered 2.4 miles.
Announcements
Toe Tag 4 year Q on Thursday. Q sheet is wide open after that.
BOM