YHC thoroughly enjoys a trip to CAT, although the 5:00am start now seems to mess up a 4:35 SL (words you never would have heard YHC say 4 months ago…). 4 pax joined YHC for a couple more rounds of ‘blocks and ladders.’ Word was done and betterment was achieved.
Weather: a perfect 70
Mosey to the front of the track for COP – all in cadence
SSH x 15
TTT x 15
Imperial Walker x 10 (pax didn’t know what to think about 12…)
LBAC x 10 (forward); LBAC x — (reverse) Drisoket says “bet you won’t do 50″… 12, 15, 20, 25, “I bet he won’t do 27,” x 29
Mosey to the block pile and pick a good one. Off to the lower field 50yd line.
1st Ladder: curls for the gurls x 10, run to the large light pole (30yd), burpees x 5; repeat until you work your way to 5 curls and 10 burpees
2nd Ladder: kettle bell swings x 10, run to the large light pole, jump squats x 5; repeat until you work your way to 5 kettle bells and 10 squats
3rd Ladder: shoulder press x 10, run to the large light pole, merkins x 5; repeat until you work your way to 5 shoulder press and 10 merkins
4th Ladder: block squats x 10, run to the large light pole, mountain climbers x 5 (2 ct); repeat until you work your way to 5 block squat and 10 mountain climbers
5th Ladder: tricep extensions x 10, run to the large light pole, LBC x 5; repeat until you work your way to 5 tricep extension and 10 LBC
Return the blocks to the block pile. Mosey back to the shovel flag.
Announcements: Reaper this weekend – Moist has a spot if someone would like to pick it up. Convergence on Wednesday at Dreher HS (5:30 start). CAT convergence at Ambush Thursday. 5k races coming up – Sweet Baby O, Stomp the Swamp. BRR. Veterans workouts at Shank.
Prayer requests: Doodle, Fleischer family, Puck’s family friends stuck in Haiti, JJ
Moleskin: TClaps to the pax for straying from the norm and putting in some miles at CAT today (I’m lead to believe today was an AO distance record). This group also got through more circuits of this workout than any other AO to date.
Also, TClaps to Moist for continually holding the pax accountable – this guy gets IT. Do you?