C.After a 8 week hiatus to train for the Off Road Assault on Mt. Mitchell, YHC was happy to make his return to the hard working men of C.A.T. Nothing too crazy happened. Just your typical IM cardio max workout – without any running, of course.
Weather – Beautiful 63 degrees
Forgot the disclaimer, but these PAX all know the drill
Prayer
COP
SSHx20
TTTx15
OHCx15
IWx15
The Thang
Slowsey to the LOPAC wall
Wall Sit while each PAX completes 5 Merkins from right to left
Slowsey to LOPAC Stairs for Blackjack
20 Squats at the top then 1 LBC at the bottom
Repeat subtracting one Squat and adding one LBC until you reach 1 Squat and 20 LBS’s
Plank for the Six
Slowsey to light pole for 5 Burpees
Slowsey to next light pole for 4 Burpees and continue to until 1 Burpee at final light pole
Line up on light post then Lunge to next light post
Hold plank for 6 then Merkins x 10 – recover
Broad Jump to next post then Squat x 10 – recover
Repeat 3x
5 x Burpees at light post, then 4x, then 3x, then 2x, then 1x
Slowsey to Planter at Baseball stadium
Box jump for 2 minutes – recover
Incline Merkins for 2 minutes – recover
Box jump for 1.5 minutes – recover
Slowsey to Shovel Flag
Countarama
Namearama
Announcements – CAT Shirt announcements, need 12 of one color or the other to place an order. Turnbuckle has the Q Saturday, Sweet Baby O on Saturday, F3 Dad Camp August 10th, Boneyard conversion in August – Need QIC’s, GoRuck events in November – Columbia Area
Prayer Requests – Pucks friend going through marital troubles, VC Summer people who lost jobs to Nuke plant closure.