• When: 2019-10-15
  • QIC: Short Haul
  • The PAX: Nailpop, Ramrod, Fishwrap, Forrest, Zika, Headgear, Rock Drop (R), Floppy Disk, 7-11, Cowbell, Quest, Short Haul

One Too Many Sets of Shoulder Taps

YHC returned to the Arena this morning; the last time I was here, we played around with tennis balls. None of that this time! No, today YHC decided a full-body beat down was in order. Despite the cooler temps, the PAX still got a good sweat on with some old favorites, and some new exercises that they’ll probably hate in the next 24-36 hours as the muscle soreness sets in. Great work today, men!

Conditions:  Slightly humid, 57 degrees


The Thang —

Mosey around lot stopping at various points for warmups:

SSH x10 IC
IW x10 IC
TTT x10 IC
WM x10 IC

Mosey towards block pile, grab a block, and head to playground/shelter

Climb the mountain workout.

Round 1:
1 Pull up / 2 Single or Double leg Deadlifts / 4 Rows

5 pull ups / 10 deadlifts / 20 Rows

Ab break w/ flutter crosses (x3) and side crunches (x20 ea side)

Round 2:
2 Squat Thruster / 4 Dry Docks / 8 Shoulder Taps ( IC )
10 / 20 / 40 — we ended up having to do 2 sets of 20 for the taps… those were tough!

Ab break w/ flutter crosses (x3) and side crunches (x20 ea side)

Round 3:
2 Merkins / 4 Extensions / 8 Curls
10 / 20 / 40

Announcements —

Go Leo Go 5k – Volunteer and Speed for Need Opportunities, message Thumbs Up for more information and to HC. Pre-blast
YHC needs 3 more runners for an F3 Ultra Team for P200. Message YHC
Cheech 10K, sign up here

Prayer Requests –
Baby Gunter, parents & family
Nailpop’s M