YHC loves to Q but hates coming up with the workouts. So, when in doubt, go to The Exicon. If you haven’t checked it out, there is a lot of good information there. Both individual exercises, and workout routines. YHC found a few good ones. YHC has also been wanting to experiment with the reverse Indian Run (hint – it is not running backwards). Read on for more details on what happened.
Conditions: 68 degrees
Disclaimer
BOM
Mosey to band practice field and circle up.
COP
SSH x 10 IC
TTT x 10 IC
LBAC x 10 IC Forward
LBAC x 10 IC Backward
Squat x 10 IC
Mountain Climber x 10 IC, hold plank
Plank jack x 10 IC
Hold high plank for 30 seconds.
Mosey goal line. YHC set up four cones in a square about 50 yards apart. All pax will begin moseying around the cones like an Indian Run. However, we are going to do it different. The pax at the front of the line will sprint all the way around to the back of the line. Once there he yells “Go” and the pax at the front sprints around to the end of the line. Continue until all pax have had a turn. We covered a little over a mile. This was harder than it sounds. YHC had thought to do this on a track at speedwork. That would not be easy
1:00 min high plank
0:30 sec low plank
1:00 min raised leg plank (30 sec each leg)
1:00 min side plank (30 sec each side)
0:30 sec high plank
1:00 min low plank
Mosey to the corner of the field for 7 of Diamonds.
For the first round, do 7 burpees at each of the 4 corners with a mosey in between corners. Round two, 14 four-count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round 4, 28 squats at each of the 4 corners. Round 5 was 21 shoulder taps at each of the 4 corners. Round 6 was 14 LBC’s at each of the four corners. Round 7 was going to be 7 burppes at each corner but we ran out of time.
Mosey back to the shovel flag.
COT
Announcements:
11/16 – Cheech 10k
December 2019 – Xmas Party
Feb 2020 – Dam to Dam Relay
March 2020 – Palmetto 200
Prayer Requests:
– All 9s’ coworker
– Honey Boo Boos grandfather
– Marriages
– Family of Lexington County Firefighter, Paul Quattlebaum
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