At CAT, we typically lift stuff, usually heavy stuff. YHC decided it was time to change it up, lift a little less, but move quickly. Time to get the heart rate up. Here’s how it went down:
***Conditions: 38 and windy with a TON of Meteors/Shooting stars (provided good entertainment)
Disclaimer/Prayer
COP
SSH X 15 IC
TTT (with bricks) X 15 IC
Squats X 15 IC
OHC (with bricks) X 15 IC
LBAC (with bricks) X 10 IC F
LBAC (with bricks) X 10 IC R
The Thang:
The pax could either partner up, or work alone for this. Partners, grab a tire that was manageable for them to flip at a fast rate. Those working solo, same thing.
Flip the tire non-stop to the 50 yard line where a lantern was. Once there, 10 burpees, 10 squats OYO. Start flipping tire again until you reach the end zone. 10 burpees, 10 squats OYO. Plank on the six.
Start flipping tire back to the starting end zone, stopping at the 50 for 10 BBSU, and 10 squats OYO. Once at the end zone, 10 BBSU, 10 squats OYO. Put tires away.
Each pax grabs two blocks each. Start on goal line. Farmer carry to 50. 10 merkins, 10 curls for the girls, OYO. Continue on to end zone. R&R. Turn around, R&R back to 50, do exercises, then continue on to goal line. Plank on the six.
Next, with one block, overhead carry to the 50. 10 shoulder presses, 10 squats. R&R to end zone, do exercises, then start back toward originating end zone, stopping at the 50 for exercises. Once at the end zone, do exercises. Put blocks up, mosey to SF.
***COT
***Announcements:
12/15 Christmas Party
Cottonmouth 12/30 – F3 Lake Murray
Convergence at LHS (by CAT) on 1/01/2018
GrowRuck last weekend in January
P200 in March
Mud Run in May
***Prayer/BOM
***Devo: Tripping Seven Times…..”for though a righteous man falls seven times, he rises again, but the wicked are brought down by calamity.” – Proverbs 24:16