11 PAX gathered this cool morning at CAT to get better. YHC was looking forward to this Q just to try out a few exercises that I’d been thinking about to see how the PAX would enjoy it. The guys at CAT seemed to really enjoy it, especially my man Moist who is an HC already for the Rocky Creek Launch and wants to do more burpees!
Conditions: Nice and Cool
The Thang:
One Minute Warning, Any FNGS? None…Disclaimer
BOM & Prayer and we’re off…I always forget this is CAT to we slow mosey to the lower field to where the work begins.
COP:
SSH x 10 IC
Burpees x 5 OYO
Merkins x 10 IC
Burpees x 5 OYO
Squat x 10 IC
Burpees x 5 OYO
LBC x 10 IC
Burpees x 5 OYO
TTT x 10 IC
Burpees x 5 OYO
Recover and then we headed to the block pile and grabbed a block and all line up on the end line of the field.
Block Thruster/Burpee Ladder
10 Block Thruster/1 Burpee then 10 Walking Overhead Block Lunges…decrease number of Block Thruster and increase number of Burpees all the way to 1 Block Thruster/10 Burpees…always do 10 Walking Overhead Block Lunges between sequence.
We did this for one ladder and then we decrease the ladder sequence starting at 5 Block Thrusters/1 Burpee.
Plank while recovering then return blocks and slow mosey to the Planter Box.
Spartan 30
30 seconds Lunges
30 seconds recovery
30 seconds Merkins
30 seconds recovery
30 seconds Box Jumps/Step Ups
30 seconds recovery
30 seconds Burpees
30 seconds recovery
30 seconds Wall Sits
30 seconds recovery
Mary
LBCs x 15IC
Flutter Kicks x 15 IC
Iron Cross 10 OYO
Freddie Mercuries x 8 IC (Not sure why YHC stopped)
Russian Twists x 10 IC
Recover and slow mosey to Shovel Flag
COT & BOM
Prayer Requests
- Mercy Rule’s best buddy Mom passed away night of 9/18, pray peace and comfort during difficult time
Announcements
- BRR and P200 2018 sign ups
- Helping cook for LHS football team
- Red October. Prebelast:
- https://www.f3midlands.com/lexington-sc/preblast-red-october-grow-big-or-go-home
- 11/11 John Flanagan Memorial 10K. Register here: https://lexingtonhalf.com/pages/race-10k.php
- 12/15 F3/FiA Christmas Party