Conditions: 33 Degrees!
The Thang: YHC’s was very excited to Q the newest AO – BeechHouse. Their numbers have been the largest in F3 Lexington… so YHC was inspired to deliver a beat down! Great to see a good crowd of 10 Pax show up in the frozen 33 degree gloom. The men powered through a tough workout! Note: 510 Reps with 50 sprints!
COP – quick warm up
SSH 51x IC (YHC is now 51)
Imperial Walkers 10x IC
LBAC 10x Forward, 10x Backward IC
Windmills 10x IC
Line up in single file: Reverse Indian Run – First Pax inline high knees backwards down line… then sprints around front of line… then high knees backwards to end of line. Next Pax repeats until all have participated. End at entrance to football field.
“Fast & Furious”: All Pax line up at one end of field. YHC calls out a specific exercise. All Pax sprint to middle of field(marked) and perform 10x reps…. and sprint back to start and do another 10 reps… then sprint backwards to middle of field and perform 10x more reps… then sprint backwards to start for another 10x reps. Plank until YHC calls for Recover. Rinse & Repeat with many different exercises.
What’s the catch? If YHC wins a sprint, the reps are double for that set! (An extra challenge for YHC, but really enjoyed watching the Pax strategize on who’s turn it was to expend extra energy and out sprint YHC).
- Merkins 10x, 10x, 10x, 10x
- BBSU 10x, 10x, 10x, 10x
- Squats 10x, 10x, 10x, 10x
- Burpees 10x, 10x, 10x, 10x (Crowd Pleaser)
- LBCs 10x, 10x, 10x, 10x
- Jump Squats 10x, 10x, 10x, 10x
- Carolina Dry Docks 10x, 10x, 10x, 10x
- American Hammers 10x, 10x, 10x, 10x,
- Bonnie Blairs 10x, 10x, 10x, 10x
- Hand Release Merkins 10x, 10x, 10x, 10x
- Flutter Kicks 10x, 20x, 10x, 10x (YHC won the sprint which doubled the reps)
- Lunges 10x, 10x, 10x, 10x
- Burpees 10x, 10x
Mosey back to shovel flag
Count / Name-a-rama (10 Pax)
Volunteers needed for Lexington Half this Sat.
Christmas Party December 14th
Taursi’s “Mentee” is have a rough time
Praise – Field Goal’s Father-n-Law(nose bleeds doing better)
Praise – Boy who was injured in football game is doing much better