WEATHER
50ish, Perfect for a Beatdown, a lot warmer than a week ago
Disclaimer
Prayer
“Heartrate Starter” – 10 Manmakers OYO
Mosey to the blocks and then out to the field
The Thang!
It’s been awhile since YHC has led a workout and I missed the Tuesday BC so I knew I wanted to make sure the pax got their money’s worth.
Count off 1,2,1,2…
All 1’s lined up on the far sideline facing the stadium stairs and 2’s went down further facing the second set of stairs. YHC brought back a portion of a workout I felt delivered the whole body beatdown.
Exercises: All done in sets of 20 with block, R&R x2
CFG’s
Lunge across field
BBS
Sprint stairs
Squats
Derkins
Sprint back to the starting point and repeat
Mosey to the endzone when complete
COP
The pax were wondering why no “warmup” and were missing the opportunity to circle up so YHC delivered. In an effort to make sure all were ready for the second half we did more block work before returning them to their lovely abode.
Overhead Press x 20 OYO
CFG’s x 20 OYO
Bent over Rows x 20 OYO
R&R x 2
“The Stamina/Heartrate Builder” – YHC had received recent incite from the abundant fitness ads that now flood his Twitter and Facebook account and wanted to test its claims.
15 minutes of R&R OYO
20 Squats, 20 Mt. Climbers, 10 Merkins and 10 Burpees
Modified to 10 minutes because of time and it had already lived up to its claims.
“Core Crusher” Finally
Low Plank for 45 seconds
Move to High Plank for Shoulder Taps x20 IC
Freddie Mercury x 20 IC
American Hammers x 20 IC
Flutter Kicks x 40 IC
Mosey back to the Flag
ANNOUNCEMENTS
- GrowRuck – Jan 26-28
- Columbia Light – Feb 3
- Dam to Dam Relay – End of February
- P200 – March 23-24
- PRAYER REQUESTS
Dance Mom’s best friend’s dad died and his neice’s father died as well - HB’s nephew and family have a newborn
- Tinkle’s family and newborn
- Peanut’s recovery