10 PAX posted for YHC’s first (and long overdue) trip to C.A.T. There’s no better way to introduce yourself to a new AO than by Q’ing on your first visit, right? Anyway, read below to learn about what we did today.
Conditions: 43 deg. F & Breezy
Disclaimer & Prayer
The Thang:
Lunge to the sidewalk & line up single file
Indian Bear Crawl
– All PAX in plank position, the PAX at the back of the line bear crawls to the front
– Continue all the way to the building
Partner up
– Partner 1: People’s Chair on the wall
– Partner 2: Lunge to 2nd pole, Backwards Lunge to 4th pole, then People’s Chair on the wall
– Partner 1: Lunge to 2nd pole, Backwards Lunge to 4th pole.
– Partner 1: Burpees AMRAP while…
– Partner 2: Bear Crawl to parking lot stripe and back
– Flap Jack
– Partner 1: Burpees AMRAP while…
– Partner 2: Crab Walk to parking lot stripe and back
– Flap Jack
– R&R until 76 Burpees are completed
– Partner 1: Calf Raises on the stairs X 50 OYO
– Partner 2: People’s Chair on the wall
– Flap Jack, R&R until 250 Calf Raises are completed
– Partner 1: Squats X 20 OYO
– Partner 2: Balls to the Wall
– Flap Jack, R&R until 100 Squats are completed
Indian Lunges
– Line up single file and assume Al Gore position
– PAX at the back of the line lunges to the front
– Continue all the way to the middle of the 3rd island
Circle Merk
– Circle up and assume plank position
– 1st PAX performs one Merkin, followed by the PAX to his left all the way around the circle
– Add one Merkin each time around. Last set is 10 Merkins.
3-6-9 (Borrowed from Bonsai at Shawshank)
– Circle up and on your 6
– Hold canoe position
– 1st PAX starts count, followed by the PAX to his left
– Do not say any number containing 3, 6, or 9. Instead, perform a crunch.
– If any PAX says a number containing 3, 6, 9, or performs a crunch out of turn, he must enter the center of the circle and perform Burpees until another PAX messes up.
Recover!
T-Claps to Mercy Rule for handing out cookies to all of the PAX post-workout. This is probably a first, but YHC would advocate this becoming a regular occurrence.
COT, Count-o-rama, Name-o-rama
Announcements
– 10/26: Thirsty Thursday at Wings N Ale
– 10/28: Clean up day at C.A.T & The Hollow after boot camp
– 10/28: Go Leo Go 5K
– 10/28: F3 Biking AO Launch at Harbison
– 11/11: Cheech 10K
Prayer Requests
– Puck’s hip surgery
BOM, Prayer, Pledge of Allegiance