YHC has been out of the fold for a large part of this year and has been lacking motivation. The only way to fix that was to get on the schedule and Q. With that in mind, the plan was to take an old school weinke on the road to try to get the engine going again. The men of Shawshank did not disappoint. Hard work was done. Here’s how we threw it back.
Conditions: 28 and frosty.
Disclaimer and Prayer
Slaughter Starter – 20 burpees off the drop.
Let’s knock out some COP where we stand.
***All exercises X 20 IC***
Side Straddle Hops
5 Burpees
Through the Tunnel
4 Burpees
Imperial Walkers
3 Burpees
Squats
2 Burpees
Mountain Climbers
1 Burpee
Recover
Follow me to the block pile and grab a winner. Mosey to the lighted field.
Line up at the goal line with your block. You’ll notice 10 cones spread out every 10 yards from one end of the field to the other.
Start with 10 Block Squats.
Overhead Carry your block to Cone # 1. Perform 10 Incline Merkins.
Overhead Carry you block to Cone # 2. Perform 10 Big Boy Situps.
Overhead Carry your block to Cone # 3. Perform 10 Decline Merkins.
Rinse and Repeat this sequence to the last cone.
Cash out with 10 Block Squats
Plank-o-rama for the six.
Recover
So that was fun and we have to get back to where we started.
Repeato to the other end, but with 5 reps per stop. Then…
Plank-o-rama for the six.
Recover
Drop the blocks.
Bear Crawl to Cone # 1
Crab Walk to Cone # 2
Broad Jump to Cone # 3
Rinse and Repeat this sequence to the last cone.
Plank-o-rama for the six.
Recover
Good times but we have to get back to where we started.
Lunge to Cone # 1
Broad Jump to Cone # 2
Rinse and Repeat this sequence to the last cone.
Plank-o-rama for the six.
Recover
Enough of that mess… Circle up for…
Merkin Wave
All pax hold plank position.
First pax performs 5 merkins. Then the next. So on and so forth until all pax have had a turn.
Recover
Squat Wave
All pax hold “Al Gore” position.
First pax performs 5 proper squats. Then the next. So on and so forth until all pax have had a turn.
Recover
Guantanamo
Form a tight circle then turn around facing outward.
Have a seat, then lay back with legs locked and at a 45-degree angle.
The first pax jumps up and runs around the circle while pushing (throwing) each guys legs toward the ground.
The goal is to not let your legs touch the ground. Always good for a laugh…
Recover
Grab blocks and return them to the block pile. Mosey back to the shelter.
Circle up for Mary.
American Hammer x 20 IC
Boat / Canoe OMC
Flutterkicks x 20 IC
Recover
Count-a-rama and Name-a-rama/
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