So it’s the day after Christmas and cold outside who is going to show up? 3 pax join YHC to put in work, and try to offset all the Christmas cookies, candy canes , turkey, ham and all the other healthy foods we have consumed over the holidays. Everyone worked hard this morning.
Weather: A Balmy 38
The Thang:
Disclaimer
BOM
COP: IC
SSH – 20
IW – 20
TTT – 20
LB Arm circles – 10 forward & backward
Pair up:
Sandbag work with 60lb bag: 1 team leaves the workout below to perform sandbag reps then flapjacks with other team
Rd1 – 6-squat thrusters w/forward throw, Rd2: 12-shoulder presses, Rd3: 6-burpee pressing sandbag over head, Rd4:6- sandbag toss each side. (left & right)
Line up on sideline of football field: bear crawl to other side, lung walk back
Grab 2 blocks and line up on the sideline of the field
RD1: Partner 1: farmers carry the blocks, partner 2 flutter kick (2 ct) , flap jack, total 200 per team
RD2: partner 1 farmers carry the blocks, partner 2 American Hammers (2 ct), flapjack 200 per team
RD3: partner 1 farmers carry the blocks, partner 2 LBAC total 200 per team
4 Cones about 25yrds apart:
RD1: Bear crawl to 1st cone 5-merkins, crawl bear to 2nd cone 5-merkins, crab walk to 3rd 5-merkins, rev crab walk to 4th 5-merkins
RD2: R&R add 5-derkins at each cone
RD3: R&R add 5-crucible merkins
COT & BOM
Prayer Requests:
Marriages, Flanagans, KenDoll getting knee checked out today, Tinkle and Family
Moleskin:
Dozer took a 60lb sandbag to the face this morning and kept going. He is one bad dude.
KenDoll brought the mumblechatter to try throw this experienced Q off his game. Didn’t work.
These guys crushed the 60lb sandbag work so I may have to move up to 80lb for the next one
Announcements:
12/30 Cottonmouth
1/1 Convergence CAT – something for everyone
1/6 Saluda Launch & 50K
1/27 Growruck
Dec 2018 Christmas Party