It has been a few week since I have worked out at Snake Pit and several of the PAX have taken advantage of the many GoRuck sales (YHC included) and bought some new rucks and signed up for 1-8 events. So, YHC decided to make this workout Ruck “friendly”. Emmy joined YHC and completed the exercises with his ruck as well. The PAX really seemed to “enjoy” this one! Great work by everyone. Impressed with the way the FNGs (started on Tuesday) pushed themselves. YHC was told they had been expecting more block work on Tuesday. YHC does not think they will ask for blocks for a while. Even overheard “be careful what you wish for”
Conditions: 34 and the sky was falling
BOM
Disclaimer
COP
-TTT X 10 IC
-Burpees X 5 OYO
-Windmill X 10 IC
-Burpees X 5 OYO
-LBAC F/B X 10 IC
-Burpees X 5 OYO
The Thang
Mosey to the block pile and grab your new friend for the rest of the workout (Unless you have a ruck. Said ruck shall take the place of block). Head to the goal line and start exercises there. But first,
-Blockee X 10
-Colt 45
-Bears and Blocks- Bear crawl with block/ruck from goal line to goal line stopping every 20 yards to do the following exercises with block/ruck at each stop. Increase each exercise by 5 reps at every stop . Elf on the Shelf is worse than it sounds!
Goal line
-OH press X 5
-Squats X 5
-Elf on a Shelf X 5 R/L
20 yards
-OH press X 10
-Squats X 10
-Elf on a Shelf X 10 R/L
40 yards
-OH press X 15
-Squats X 15
-Elf on a Shelf X 8 R/L
60 yards
-OH press X 20
-Squats X 20
-Elf on a Shelf X 10 R/L
80 yards
-OH press X 25
-Squats X 25
-Elf on a Shelf X 12 R/L
100 yards/Goal line
-OH press X 30
-Squats X 30
-Elf on a Shelf X 15 R/L
Turn around and lunge 20 yards and complete these exercises increasing by 5 reps each stop
-Tricep extension x 5
-Genuine (Squat with chest press) X 5
-Louganis (BBSU holding block fully extended over head) x5
20 yards
-Tricep extension x 10
-Genuine (Squat with chest press) X 10
-Louganis X 10
40 yards
-Tricep extension x 15
-Genuine (Squat with chest press) X 15
-Louganis X 15
Due to time constraints, lunge to the goal line and plank on 6.
-Flutter Kicks x 30 IC
-American Hammers x 20 IC
Return blacks and mosey up BBS to the shovel flag
COT and BOM
GREAT WORK MEN!
Announcements
****12/26 Snake Pit is closed for a ugly Christmas sweater convergence at The Stand (word on the street is there is an award)****
* 12/15 F3/FiA Christmas Party. Details: https://www.f3midlands.com/lexington-sc/preblast-4th-annual-f3fia-christmas-party
* 12/30 Cottonmouth. Preblast: https://www.f3midlands.com/lake-murray-sc/preblast-the-cottonmouth-little-mountain-edition-december-30-2017
* 1/1 New Year’s Day Convergence. Preblast: https://www.f3midlands.com/lexington-sc/preblast-new-years-day-convergence
* 1/6 Saluda launch. Preblast: https://www.f3midlands.com/other/preblast-f3-saluda-launch
* 1/27 GrowRuck Weekend. Details: http://f3nation.com/2017/10/25/growruck-08-sc-midlands-preblast/
Prayer Request
Tinkle’s son Noah #Sprinkle
Snake Handler’s mom
Blindside and family
YHC’s M and 2.0