YHC, fresh off of a Thursday smokefest, was feeling a little run down. So he reached out to the pax and asked for a minimum of 6 to come out and offer up some accountability. 5 showed up, and 5 were rewarded with a block beatdown that left YHC right where he started… run down. Here’s hown we got better…
Conditions: Upper 60’s and moist
Disclaimer and Prayer
The Thang
Slaughter Starter – Drop and knock out 20 Burpees
Mosey to the lower football practice field and circle up for COP
SSH x 20 IC
5 Burpees
TTT x 20 IC
5 Burpees
IW x 20 IC
5 Burpees
Squats x 20 IC
5 Burpees
MC x 20 IC
5 Burpees
Plankjacks x 20 IC
5 Burpees
Recover
Mosey to the block pile, pick a winner and head to the upper field/track.
Line up on the sideline with your block.
Block Squats x 20 OYO
Bear Crawl Block Drag to the opposite sideline.
Block Squats x 20 OYO
Bear Crawl Block Drag back to the original sideline.
Recover
Line up on the goal line
Block Squats x 10 OYO
Overhead Carry to the 10 yard line
Incline Merkins x 10 OYO
Overhead Carry to the 20 yard line
Big Boy Situps x 10 OYO
Overhead Carry to the 30 yard line
Decline Merkins x 10 OYO
Overhead Carry to the 40 yard line
Big Boy Situps x 10 OYO
Overhead Carry to the 50 yard line
Incline Merkins x 10 OYO
Overhead Carry to the 40 yard line
Big Boy Situps x 10 OYO
Overhead Carry to the 30 yard line
Decline Merkins x 10 OYO
Overhead Carry to the 20 yard line
Big Boy Situps x 10 OYO
Overhead Carry to the 10 yard line
Incline Merkins x 10 OYO
Overhead Carry to the goal line
Block Squats x 10 OYO
Recover
Grab your block and follow me through the gate and over to the bottom of the tower.
Block Squats x 10 OYO
Shoulder your block and run to the top of the tower. I believe that’s 86 stairs.
Block Merkins x 10 OYO
Shoulder your block and run back down the stairs.
Rinse and Repeat for a total of 3 sets up and down the tower.
Drop your block, take 1 full lap around the track (because everyone was cool with a little running), back up to the top of the tower and then back down again.
Recover
Mosey back to the goal line.
Bear Crawl Block Drag 100 yards to the opposite goal line. ***Crowd Pleaser***
Recover
Return your block to the block pile and mosey back to the shovel flag.
Mary
American Hammer x 20 IC
Boat/Canoe OMC
Flutterkicks x 20 IC
Recover
COT and BOM
Announcements
-Whiskers for Wheels
-P200 registration is on. Form or find a team. Say What is the QIC
-Red October, New AO launches: https://www.f3midlands.com/lexington-sc/preblast-red-october-grow-big-or-go-home
10/3 – New Providence Elem
10/5 – Deerfield Elem
10/10 – Rocky Creek Elem
-11/11 – John Flanagan Memorial 10K
-12/15 – F3/FiA Christmas Party
Prayer Requests
All unspoken prayers