YHC started the year off with a goal to Q once a week, every week, for 2019. Even with an illness or two, some out of town trips, the Gauntlet, etc., YHC was able to hit the mark of 52 on the last possible day of 2019. As I look to 2020, the next challenge will be to lead Graveyard as AOQ, and leave it better than I found it. What challenges and goals will you set for yourself for 2020? I’d encourage anyone reading this to set a goal, and share it with someone you can trust to keep your rear-end in gear! Accountability is huge.
#TCLAPS to Bulldog and GoodHands for bringing out a new FNG this morning! And welcome to Ty Tyler aka “Makeover” !!
#TCLAPS Shake and Bake for hitting his 1500 mile mark this morning. Well done!!
Conditions: mid 40’s and breezy
Disclaimer
BOM
The Thang —
Mosey to concourse under pressbox for warmup:
SSH x10 IC
Merkins x10 IC
TTT x10 IC
WM x10 IC
Grab a block for the “extreme arm pyramid” :
Each round will consist of burpees, tricep extensions, shoulder presses, and curls forh the girls. Each exercise has a base number, 1, 2 ,3 and 4 respectively. As rounds increase, so does the multiplier. For example:
Round 1
1 burpee, 2 extensions, 3 presses, 4 curls
Round 2 (x2 multiplier)
2, 4, 6, 8
…
up to Round 12
12, 24, 36, 48
The pyramid was timed with a tabata timer, and as the reps increased, so too did the alotted time for said reps. After each 4th round, an “ab” break was taken.
The ab breaks consisted of Flutter Kicks, Iron Crosses, American Hammers, and LBC’s
We finished the round 12 with just enough time to put up blocks and head back to the flag.
Announcements —
D2D, P200, V2V relays are all coming up
New Year’s Convergence at CAT on 1/1/2020, 7am-8am
Prayer Requests —
2020
Hampton, found a spot
SoG’s Uncle