The rare open slot was identified on the Q sheet, so Iron Mary challenged some of the new guys to step up and take it. YHC said he would gladly take it if no one claimed it by 5:00 pm on Sunday, and that he would bring burpees and leg day along for the ride. Well 5:00 came and went. The decision was made. Boucher reached out on Monday night about the prospects of a Co-Q. One condition: Had to be an upper body beatdown, as he was nursing an angry leg. YHC, looking forward to seeing what “Coach” had in mind, gladly obliged. Several of the pax seemed to be disappointed that leg day would have to wait. In the end, they got their money’s worth. Here’s how it all shook out.
Conditions: 75 degrees. 110% humidity. Just wet…
Disclaimer and Prayer
Slaughter Starter – Drop and perform 20 burpees OYO
Follow me to the courtyard for COP
Side Straddle Hopes x 20 IC
5 Burpees OYO
Through the Tunnel x 20IC
4 Burpees OYO
Imperial Walkers x 20 IC
3 Burpees OYO
Squats x 20 IC
2 Burpees OYO
Mountain Climbers x 20 IC
1 Burpee
Recover
***It’s almost as if the pax knew exactly what YHC was going to call out. Weird…***
Let’s kick it over to Boucher.
Mosey to the block pile and pick a winner. Mosey back to the courtyard.
Traveling Overhead Block Ladder Thang
Start at the first light pole. Perform 5 block presses.
Overhead Carry to the next light pole. Perform 10 block presses.
So on and so forth until you reach the last light pole with 40 block presses.
Total = 180 block presses
Recover
Rinse and Repeat back the other way.
Start at the first light pole. Perform 5 Curls for the Girls.
Overhead Carry to the next light pole. Perform 7 block presses.
So on and so forth until you reach the last light pole with 19 CFTG’s.
Total = 96 Curls for the Girls
Recover
Let’s kick it back to Grave Digger.
Grab your block and follow me to the band field.
Line up on the goal line.
Perform 5 Block Squats.
Overhead Carry to the 10. Perform 10 Incline Merkins.
Overhead Carry to the 20. Perform 5 Block Squats.
Overhead Carry to the 30. Perform 10 Decline Merkins.
So on and so forth until you reach the opposite goal line.
Plank for the six.
Recover.
Line up on the sideline.
Crawl Bear across the field to the opposite goal line.
Bear Crawl back to the original sideline.
Recover
Circle up for…
Countdown Merkin Wave
Round 1
Assume plank position in a circle. First pax performs 5 merkins while all others hold plank.
Then the next guy goes. Then the next. So on and so forth. Hold plank!
Round 2 = 3 merkins each. Hold plank!
Round 3 – 1 merkin each.
Recover
Let’s kick it over to Boucher.
Follow me to the tennis courts for…
Burpee Pain Train
Round 1
Lunge to the 1st line. 5 Burpees.
Lunge back.
Lunge to the 1st line. 5 Burpees.
Lunge to the 2nd line 5 Burpees.
Lunge to the 1st line. 5 Burpees.
Lunge back to the start line.
Lunge to the 1st line. 5 Burpees.
Lunge to the 2nd line 5 Burpees.
Lunge to the 3nd line 5 Burpees.
Lunge to the 2nd line 5 Burpees.
Lunge to the 1st line. 5 Burpees.
Lunge back to the start line.
***That’s look like a lot. Because it was. That’s exactly how Boucher described the exercise. Very thorough.***
Round 2
Rinse and Repeat, but with 10 Merkins at each line.
***Pretty much ZERO mumblechatter at this point.***
Recover
Mosey back to the band field and grab your block. Haul it back to the block pile and drop it off.
Grab a spot on the sidewalk for an abbreviated Mary.
American Hammer x 20 IC
Recover
Back to the shovel flag
COT and BOM
Prayer Requests:
-Moist’s sister and niece
-JJ
-Marriages
Announcements:
-The Hollow leads “The Rock” at Shawshank every Tuesday in June.
-6/16 F3/FiA Family workout at LHS
July – Carolina Reaper
August – Sweet Baby O 5k