With the cold weather and no one around by 5:25 am, YHC felt he was gonna be a solo ! and would just put the 8 blocks away. Then the doors opened and at 5:26 Spackle drove up only to sit in his truck solo without his sidekick House, who was suffering from a headache (perhaps too much Merlot in VA). At 5:28, in drove 5 other PAX and the show got started with prayer (then joined by Spackle who decided to leave his warm truck for a solid workout).
Conditions: 22 degrees
The Thang:
Disclaimer
BOM
Warm-up Mosey past press box down to field and back to press box because it was out of the wind.
COP
SSHs x 25 IC; TTTs x 25 IC, LBACs (front) x 10 IC, LBACs (backwards) x 10 IC, BBACs x 10 IC
Grab a Block:
Round 1: 10 OH Presses
Round 2: 20 Curls for the Girls
Round 3: 30 Dips on the benches (minus block)
Round 4: 40 Chest Presses with blocks
Rinse and Repeat
Jog to Field and line up on the goaline:
Run to 10 yard line and do 10 Merkins. Run back to goaline
Run to 10 yard line and do 10 Merkins. Then to the 20-yard line and do 20 squats. Run back to the goaline.
Run to 10-yard line and do 10 Merkins. Then to the 20-yard line for 20 squats. Then to the 30-yard line for 30 BBSUs. Run back to goaline.
Run to 10-yard line and do 10 Merkins. Then to the 20-yard line for 20 squats. Then, to the 30-yard line for 30 BBSUs. Then to the 40-yard line and do 40 Carolina Dry Docks. run back to goaline.
Sprint 100 yards
Calf Raises on Stairs (25 straight IC, 20 toes inward IC, 15 toes outward IC)
Sprint 100 yards
Run to 40 yard line and do 40 Carolina Dry Docks. Run back to goaline.
Run to 30 yard line and do 30 Merkins. Run Back to goaline.
Run to 20 yard line and do 20 squats. Run back to goaline.
Run to 10 yard line and do 10 BBSUs. run back to goaline.
Mosey back to press box. Grab your block.
Round 1: 40 Chest Presses
Round 2: 30 Tricep Extensions
Round 3: 20 Curls for the girls
Round 4: 20 Overhead Presses because that’s how many Spackle wanted to do. Rinse and Repeat.
Mary: 25 x Flutter Kicks; 15 x Russian Twists, 25 LBCs on Spackle’s count, 1 Burpee to say we did one. Bear crawl from stairwell to stairwell.
COT & BOM
DEVO: Don’t get so consumed with oneself that you forget your commitment to others. YHC has been consumed with work issues this week and could easily told Bulldog he could not lead GY this morning. Upon a little reflection, that would have been breaking a commitment. Turns out, 40 plus minutes in the freezing cold is just what the man upstairs ordered to get one’s mind off work and make them realize that one should not become so focused on one thing that others are neglected (like your M, your friends, your health, etc).
Announcements:
1/27 Grow Ruck Weekend
2/24 Dam to Dam 100K Relay
3/3 4-year Anniversary Convergence at Graveyard
3/23-24 Palmetto 200 weekend