Weather: Hot and Humid… and the expected rain held off just for us!
YHC was very excited to finally Q at Ambush. 9 Pax took on the challenge to get better… and fun was had by all (I think). Overheard from Pax “This is stupid”
Circle up at SF for an abbreviated COP.
SSH – 50x (C)
The workout YHC planned allowed for exactly 41 minutes so only wasted time moseying to practice field in back of school.
Line up along the goal post to explain the rest of our 41 minutes together. Turned on light to illuminate “Board of Pain – Chuck Norris 45 minute edition”. WO consists of 10 exercises with high reps. After each exercise is complete, each Pax runs rectangle shaped course… always facing forward. (So Pax run 10 yards straight… shuffle left to corner cone… run straight to next cone… shuffle right to far corner cone… run backwards to corner cone… shuffle left back to center… then run backwards to start… and begin next exercise.
Board of Pain Exercises: (Running rectangle course between each exercise)
- Burpees 50x
- Calf Raises 150x (50x reg, 50x toes inside, 50x toes outside)
- Merkins 50x
- American Hammer 200x (100 each side)
- Deep Squats 100x
- Carolina Dry Docks 50x
- Hello Dolly 100x
- Smurf Jacks 100x (YHC’s favorite)
- Hydrolics 50x (each arm)
- Burpees 50x
Return to SF
Count with Nam-o-rama
Announcements: Jail break August 18th (2 man teams)
Sweet Baby-O this weekend.
Prayer Request: Squatter’s surgery recovery