Conditions: Clear skies and a muggy 74 degrees. Perfect to work up a sweat.
The Thang:
No FNG’s
Disclaimer
Prayer
Pledge of Allegiance
YHC was pleasantly surprised to see 4 PAX visiting from the C.A.T. AO. It’s great to have our numbers nearly doubled by visitors. Although that caused my setup to be short, so we had to grab some more blocks and the second fire hose so there could be two men working out at those stations.
Warmup: With the Rope-A-Dope workout, not many warmup exercises needed, only 15 reps each as we’ll be doing plenty in the circuit.
- Through the Tunnel
- Windmill
- Side Straddle Hop
The Rope-A-Dope Circuit:
YHC is taking this workout on tour this week after doing it at SnakePit on Tuesday. The basis of this circuit is a workout at Boneyard a few weeks ago with Rocking Chair. No big boy stairs here at The Stand, so a farmers carry on the fire drive served as the timer station. Due to the size of the crowd and the time limitations, we had to cut it off after the first exercise of the fifth round, but everyone had enough by that time.
Station 1: “Timer Station” Farmers carry two blocks to the far cone. With each rotation, YHC added 10 paces to the distance, although the last round I only added 5 paces.
Station 2: Ab Station
- LBC’s
- Big Boy Sit-ups
- American Hammer
- Sweat Angels
- Reverse Crunch
- Not So Lazy Boy
- Inverted Superman
Station 3: The Magnificent Seven Merkins
- Carolina Dry Dock
- Wide Merkins
- Regular Merkins
- Ranger Merkins
- Diamond Merkins
- Crucible Merkins
- Chuck Norris Merkins
Station 4: The Pull-Up Bars
- Regular Pull-Ups
- Knee Raises
- Hang
- Burpee Pull-Ups
- Leg Raises
- L-Sits
- Knees to Elbows
Station 5: The Leg Station
- Squats
- Jump Squats
- Step-Ups
- Lunges
- Monkey Humpers
- Calf Raises
- Ballerina Toe Squats
Station 6: The Rope-A-Dope
- Battle Ropes, up and down, alternating arms
- Up and down, arms together
- Back and forth, alternating arms on top and bottom
- Circle, jump to side with each toss of the ropes
- Burpee, complete a burpee before throwing the rope up
- Twist, twist at hip to each side, hands together
- Figure 8 pattern
Station 7: Burpee Station
- Burpees
- More Burpees
- More Burpees
- More Burpees
- More Burpees
- More Burpees
- More Burpees
Count-O-Rama
Name-O-Rama
Announcements:
- Kenwood’s third anniversary Q at SnakePit on Saturday… will it be UF??? Probably not!…
- Ugly Christmas Sweater Contest at The Stand, next Tuesday, July 24th. Dig out those sweaters!
- Sweet Baby O 5K, August 4th
- Training for a triathlon??? (yeah right), August 4th, NW YMCA, Sprint Triathlon
- Stomp the Swamp, August 25th
- BRR first weekend in September, SnakePit is looking for team members
- F3 Christmas Party, Saluda Shoals, same as last year
Prayer Requests:
- Read Robber’s Tweet from this week and keep him in prayers
- Katniss’ FIL out of hospital, still hanging on to stay home
- Katniss’ BIL major medical problems and alcohol issues
- Deadstick’s daughter’s job search and grandbaby’s daddy
- 6 foot & family
- Brainiac’s injuries
- Chedda heading to Toronto tomorrow morning with 28 others on a mission trip for sports camp for Muslim immigrants
BOM