YHC likes to come up with a couple workout routines and take them to different AOs when Qing. Admittedly cut-n-pasting the back blast is a time saver. When those routines become stale, new routines are figured out. To make light of this I printed out a back blast, crumbled it up, and placed it in a green recycle bin across the “Shawshank Bridge”. We cruised around there, picked it up, and the rest is history.
7 met for ~3 miles of SL today. Twelve later joined for a total of 19 at BC. Temps were in the low 30s. Music provided by Steve-FM, which proved entertaining.
1 minute warning (audible and visual with the aide of a blinking safety cone)
Circle up, intro, obviously not a professional, no FNGs in sight (these guys really looked like they knew what they were doing), prayer.
Quick mosey around the island and down the bridge to find the recycle bin, and hence our workout for the day. Continue on, grab a block, and circle up for the warmup…
- 20x SSHs IC
- 20x Block CFTGs OYO
- 20x TTTs IC
- 20x Block OHPs OYO (over head presses)
- 20x Air Squats IC
- 20x Block BORs OYO (bent over rows)
Slowsey up to the landing strip (yes there were a few remarks, no I’m not gonna get renamed) for the workout…
- 20-11’s (basically a modified round of 21’s). At your block do 20 alternating hand block merkins. Run down 40 m to the cones. Do 11 Air Squats. Run back to block, do 19 merkins, run back 12 air squats. Keep going until 11 merkins and 20 air squats. Flutter kick, leg lift, whatever abs you prefer for the 6.
- 2 laps of… With the blocks lined up in two lines, jump left over each block, do burpee, jump over next block, etc. until ~10 blocks were completed. Bear crawl forward 20 m. Side lunge to the right 20 m. Craw bear back to the start.
- 11’s. At your block do 11 block thrusters. Run down 40 m to the cones. Do 1 Turkish Getup (aka, Morning Wood). Run back to block, do 10 block thrusters, run back 2 Turkish Getups. Keep going until time was called. Most finished about halfway.
Return the blocks, collect the cones, circle up back at the shovel flag for the announcements, prayer, pledge of allegiance.
- 2/3 – #Shank leading Cryptonite
- 2/3 – Hollow will be at Tomahawk for football. CAT will be open for business as normal.
- 2/24 Dam to Dam Relay
- 2/24 – Palmetto Place – transition home for kids – workday – volunteers needed – see Bing.
- 3/3 4-Yr Anniv Convergence at Graveyard
- 3/23-24 – Palmetto 200