12 of Lexington’s finest put their big boy pants on and ventured out into the frosty gloom in search of a beatdown. YHC isn’t sure they found what they were looking for, but they sure seemed to be having a good time. Hooligans I tell ya. Here’s what we did to occupy the time…
Conditions: 30 degrees and clear
Disclaimer and Prayer
The Thang
Slaughter Starter – Drop and knock out 20 Burpees
Mosey to the block pile and pick a winner, then head back over to the football field at the track.
COP
SSH x 20 IC
5 Burpees
TTT x 20 IC
4 Burpees
IW x 20 IC
3 Burpees
Squats x 20 IC
2 Burpees
MC x 20 IC
1 Burpee
Recover
Line up on the goal line with your block.
Incline Merkins x 10 OYO
Overhead Carry 10 yards
Big Boy Situps x 10 OYO
Overhead Carry 10 yards
Decline Merkins x 10 OYO
Overhead Carry 10 Yards
Yada yada yada… all the way to the opposite goal line.
Plankorama for the six.
Recover
Line up on the goal line with your block.
Curls for the Girls x 10 OYO
Overhead Carry 10 Yards
Block Squats x 10 OYO
Overhead Carry 10 Yards
Yada yada yada… all the way back to the opposite goal line.
Plankorama for the six.
Recover
Line up on the sideline.
Bear Crawl to the opposite sideline.
Plankorama for the six.
Burpee Broad Jump back to the original sideline.
Plankorama for the six.
Recover
Circle up at midfield.
Merkin/Plank Wave – Each pax holds plank while 1st pax performs 5 merkins.
Rotate to your left until all pax have performed Merkins.
Recover
Squat/Al Gore Wave – Each pax holds Al Gore position while 1st pax performs 5 Squats.
Rotate to your left until all pax have performed squats.
Big Boy Situp/Iron Cross Wave
Each pax holds vertical Iron Cross position while 1st pax performs 5 Big Boy Situps.
Rotate to your left until all pax have performed Big Boy Situps.
Perform 10 each of the following exercises OYO. – Merkins, Squats, Burpees, Big Boy Situps.
Recover.
Grab your block and mosey back to the block pile.
Circle up for Mary
American Hammer x 20 IC
Flutterkicks x 20 IC
Recover
Mosey back to the shovel flag for COT and BOM
Announcements:
– 12/3/15 – Christmas Parade – https://www.f3midlands.com/columbia-sc/snowball-pre-blast
-12/15 F3/FiA Christmas Party. Details: https://www.f3midlands.com/lexington-sc/preblast-4th-annual-f3fia-christmas-party
-1/6 Harbison 50K
-1/27 GrowRuck Weekend
Prayer Requests
All unspoken