YHC had his first chance to lead this group of men since the AO opened almost 2 months ago. Leg work was off the menu today, but plenty of hard work was done with the help of some bricks and this AO’s new favorite friend Sally. 3 PAX for SL. This is a hardworking group that is constantly improving. It now takes 30 SSH’s before Notebook starts complaining. This is what went down:
Conditions: A cool 31 degrees Fahrenheit
Disclaimer and Prayer
The Thang
COP
SSH x 50 IC
Overhead Claps x 20 IC
LBAC x 9 IC, reverse x 11 IC
Merkins x 20 IC
Grab a pair of bricks, all exercises with bricks. The following completes 1 lap around the school.
Bear crawl to next light pole with bricks
Overhead Claps x 20 OYO
Lateral Arm Raises x 10 OYO
Front Arm Raises x 10 OYO
Triceps Extensions x 20 OYO
Curls for the Girls x 20 OYO
Merkins x 20 OYO
Lunge to teacher’s parking lot with bricks
Overhead Claps x 20 OYO
Lateral Arm Raises x 20 OYO
Front Arm Raises x 10 OYO
Triceps Extensions x 30 OYO
Curls for the Girls x 30 OYO
Merkins x 20 OYO
Mosey to far side of breezeway with bricks
Overhead Claps x 20 OYO
Lateral Arm Raises x 20 OYO
Front Arm Raises x 10 OYO
Triceps Extensions x 30 OYO
Curls for the Girls x 30 OYO
Merkins x 20 OYO
Mosey to basketball courts with bricks
Overhead Claps x 20 OYO
Lateral Arm Raises x 20 OYO
Front Arm Raises x 10 OYO
Triceps Extensions x 30 OYO
Curls for the Girls x 30 OYO
Merkins x 20 OYO
Mosey to SF and circle up for Sally song. (Crowd-pleaser). Thanks Quest!
1st set Lateral Arm Raises:
Sally ↑, raise bricks overhead and hold
Sally ↓, extend arms to sides holding bricks at shoulder height
2nd set Merkins:
Sally ↑, hold high plank
Sally ↓, hold position a few inches off the ground
Return Bricks
Circle up
Flutter kicks x 20 IC
LBC x 20 OYO
Flutter kicks x 20 IC
BBS x 20 OYO
Recover
Mosey back to the shovel flag for COT and BOM
Announcements:
– 12/3/15 – Christmas Parade
– 12/15 F3/FiA Christmas Party.
– 1/6 Harbison 50K
Prayer Requests
Dear Diary, Woodstock, Utah