YHC has been looking forward to this Q and the pax did not disappoint. Mumble chatter was aplenty and the effort was 110 percent (that’s what she said). Thanks for having me men!
Weather: 75ish
Disclaimer
Prayer
The Thang
Mosey around the parking lot and stop for COP – all in cadence
SSH x 15
TTT x 15
Imperial Walker x 10
LBAC x 10 (forward and reverse)
Mosey to the block pile and pick a good one. Back to the parking lot for some circuits:
1st Ladder: curls for the gurls x 10, run to the other end of the parking lot (30yd), burpees x 5; repeat until you work your way to 5 curls and 10 burpees
2nd Ladder: kettle bell swings x 10, run to the other end of the parking lot, jump squats x 5; repeat until you work your way to 5 kettle bells and 10 squats
3rd Ladder: shoulder press x 10, run to the other end of the parking lot, merkins x 5; repeat until you work your way to 5 shoulder press and 10 merkins
4th Ladder: block squats x 5, run to the other end of the parking lot, LBC x 1 (or gas pumps); repeat until you work your way to 1 squat and 5 LBC
Return the blocks to the block pile. Mosey back to the shovel flag.
Count-o-rama
Name-o-rama
Announcements: 5k races coming up – Sweet Baby O, Stomp the Swamp. BRR. Veterans workouts at Shank.
Prayer Requests: Squatter, JJ