As it seems to be a lot more common recently, YHC laid down to bed last night without a Weinke planned. Fortunately with a push from Tri-Delta, YHC had 4 miles of running prior to the workout to think of something. YHC was pleased with what he was able to come up with between breathe gasp but didn’t realize that the main stadium field had recently been fertilized. PAX were warned prior of YHC’s shoulder issue so very little shoulder work was planned. Time would tell if the PAX would truly be challenged.
CONDITIONS: 55-ish
DISCLAIMER: Chinstrap
THE THANG:
Indian run around parking to stadium (or the nice field as someone referred to it).
Circle up for COP
SSH x20ic
IW x20ic
TTT x20ic
WM x20ic
LBAC x20ic (10 forward/10 backward)
BBAC x20ic (10 forward/10 backward)
Merkins x10oyo
Partner Up and line up on goal post
Sprint to 1st stair railing, 10 V-Ups. Sprint back to goal post
Sprint to 2nd stair railing, 20 Iron Crosses. Sprint back to goal post
Sprint to 3rd stair railing, 30 BBSU. Sprint back to goal post
Sprint to 4th stair railing, 40 LBC’s. Sprint back to goal post
Sprint to 5th stair railing, 30 BBSU. Sprint back to goal post
Sprint to 6th stair railing, 20 Iron Crosses. Sprint back to goal post
Sprint to 7th stair railing, 10 V-Ups. Sprint back to goal post
Slow Mosey to far end goal post. Fast Fast Fast Mosey back to goal post
Mosey around to backside of locker room
People’s Chair 1:00 x2. :45 x1
Mosey to base of BBS for a stair version of the beep test. PAX have 1:00 to sprint to the top of the BBS and return to the bottom. Each “rep” starts each minute on the minute. If PAX do not make it back to the bottom before the minute is up, PAX plank until all PAX fail to make the minute mark. T-Claps to Ken Doll and Donatello for completing 7 reps and to Julep for completing 6 reps.
Circle up at base of BBS. YHC likes to do a high number of Flutter Kicks. Each time he Q’s, 1 rep is added. 97 was the lucky number but about half way through YHC looked around and saw pretty much ALL the other PAX listening to their bodies and modifying. Not wanting to push his luck, YHC called the end of the Flutter Kicks.
Mosey back up to the BBS and returned to front of gym
COT: Chinstrap
ANNOUNCEMENTS/PRAYER REQUESTS:
Pray for Walker and family
Rooney’s Knee
Encouraged PAX to post Thursday for Honey Bun’s VQ
BOM: Julep
Moleskin: Great effort by the PAX this morning. YHC is pleased with the BBS Beep Test results and feels this is an excellent measuring stick for the PAX progress.