Today was a celebration of 30 months of being freed from the sad clown realm for YHC. It has been 2 and a half years of getting better in all three of the F’s but I still have a way to go. Thanks to all the Pax who have made a difference in my life by just being friendly face, an ear or a role model. Even an old dog can learn some new tricks!
1 minute warning, check for FNG’s, Intro, disclaimer, BOM.
Launch into a Double Dead Indian Run around campus where the last 2 pax in each of the 2 column’s drop and perform 1 burpee before running to the front. IverLuff (oops some one stole the R and B) campus is much bigger than some of the previous AO’s YHC has Qued in past few weeks so we started out a little behind right out the gate. Every 1/4 mile we stopped and , while still in line, performed SSHx 20, IC; TTT x 20, IC; Monkey Humpers x10, IC; and LBAC x 10 and reverse (while moving).
Now that we are warmed up we began the workout at:
Station 1: 30- Merkins, 30- Air Squats, 30- LBC’s ( after each set of 30 we ran to the flag pole and back , about 100 yards each way), 10 Burpees and plank for the 6.
Proceed to Station 2: 30- 4 ct. Windmills IC, 30- Merkins, 30-4ct. Mountian Climbers (after each, run to flag and back) and 10 Burpees and plank for the 6.
Proceed to Station 3: 30- 4 ct Flutter Kicks, 30- Merkins, 30-Star Jumps ( a crowd pleaser at every AO, and fun to watch too!) Run to flag and back after each set. 10 Burpees and plank for the 6.
Proceed to Station 4 but we are almost out of time so we finish up with 30- Supermans ( another crowd pleaser) and 30 Merkins. Then jailbreak to the flag.
Count-a-rama Name-a-rama
Announcements: BRR is nearly here continue to train but be smart, 9/15 tunnel to Tower 5k, 9/16- Smokehouse AO fundraiser, 11/11 John Flannagan 10 k, 12/15 F3- FIA Christmas Party at Saluda Shoals, August 2018 Stomp the Swamp 5k.
Prayer requests: No Help’s Cousin, Spitter’s Wife’s Friend, Billie Jeans’ neighbor, The Flannigan Family, Chip’s Mom.