Conditions: Fairly cool morning at the Pit. YHC was looking for a glorious return to form at his home AO.
DISCLAIMER
BALL OF MAN
THE THANG
Mosey to block pile and grab two bricks and mosey to black space behind the goal post.
SSH X20 IC
TTT X10 IC
WM X10 IC
Merkins X5 IC
BBS X10 OYO
Merkins X5 IC
BBS X10 OYO
Merkins X5 IC
Slo-Mo Squats X10 IC
Lunges 10 each leg OYO
Slo-Mo Squats X10 IC
Lunges 10 each leg OYO
Slo-Mo Squats X10 IC
Arm circles 10 Forward and 10 Reverse IC
Overhead claps X20 IC
Seal Claps X20 IC
Thumb Raises X20 IC
Jane Fondas
Slim Jims X10 each side OYO
With Bricks (Now for the rocking part, all exercises done with music playing)
Colt 45 OYO
11s with tricep extension and overhead press
Alternate between 10 American Hammer, 10 Flutter Kicks and 10 BBS with the bricks in hand for roughly 3-5 mins. YHC decided to call halt when exercise started getting very tiring.
4 corners: 5 Burpees each corner, short side of field ~10 yrd lunge walk and jog the long side of the field. lunges were done for first three loops and bear crawl for third and final loop.
Return bricks and mosey to the top of stairs for wall sit. Wall sit was done while passing a small concrete block up and down the line while listening to Bats in the Attic by Moon Tooth. Song is 1:57 and PAX made it to 1:44 as the burnout for the workout.
Mosey to flag
Countarama
Namarama
FNG, Shane, named Cane Pole because he said he liked fishing and that a cane pole was the first fishing rod he owned.
Prayer requests, continue lifting up Brainiac and Deadstick in your thoughts and prayers
Closing prayer