• When: 2020-02-11
  • QIC: Smithers
  • The PAX: Slate, Lemon, Butterbean, Fiber, Milkman (R), Skunky, Hokie Pokie, Neckbrace, Starkist, Hairnet, Clarece, Lapdog, Uncle Rico, Knot.


Suicides, Sprints, & Ladders

15 Pax came out to the gloom for what turned out to be very temperate conditions.  YHC had a plethora of fun and exciting exercises to treat the Pax.

Conditions: 61 degs, cloudy

The Thang:

Disclaimer

  • Warm-up
    • Mosey to Middle School
    • SSH x 20 IC
    • OHAC x 20 IC
    • LAC x 20 IC
    • Hand Release Merkins x 10 OYO
    • MCs x 20 IC
    • Jump Squats x 10 OYO
    • Lunges x 10 OYO
  • Workout
    • Bonnie Blair Hill Ladder
      • 50 yd sprint up hill
      • 10 BBs (each leg = 1/2)
      • 50 yd sprint down
      • 9 BBs
      • 50 yd sprint up
      • 8 BBs…all the way to 5
    • Hand Release Merkin Suicide
      • Suicide sprint 5 parking spaces, 10, 15, 20
      • 10 HRM
      • R&R x 3
    • Burpee Sprint Ladder
      • 50 yd sprint out
      • 10 burpees
      • 50 yd sprint back
      • 9 burpees
      • 50 yd sprint out
      • 8 burpess…down to 5
    • Tire Flip Challenge (bonus round)
      • 1 pax flips tire
      • All other pax run between two islands
      • Rotate until all pax have flipped tire
  • COP
  • Announcements: Cottonmouth, Dam to Dam, Wednesday run group at BES
  • Prayer Requests: none
  • BOM

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