The AO made sure everyone knew today was the last palindrome day of 2019. We really didn’t use this fact during the workout but it was a neat trivia tidbit to have just in case. The twitter feed was relatively quiet leading up to BC but the YHC had confidence the men would show and put in the work. Bing was a stud and crushed a single runner SL session. 6 PAX showed up for what turned out to be a good time if not a tad confusing at times because the YHC counted all by himself and did not ask for help. In fact, being the Q, I could do whatever I wanted and pound out however many reps felt right. That being said, let’s jump down to the thang.
Weather: 61 and it actually felt like 61. Perfect.
Disclaimer / Prayer
Mosey to the field next to the blocks and circle up:
SSH x 25 IC
TTT x 20 IC
LBAC x 10 IC (maybe 10, counting was rough) Forward / Backward
OHC x 10 IC
Count off by 1’s and 2’s; grab a block
#1 started by doing 1 curl while #2 did one OH Press – alternate until 15 completed (120 reps total for each)
Mosey to midfield for 25 squats and mosey back
#1 – OH Presses and #2 – Curls – same as before until 120 reps completed for each
Mosey to midfield for 25 squats
Mosey to Bearcrawl Hill
11’s – 1 merkin at bottom, bearcrawl to top for 10 BBSU’s, head back down. Finish with 10 merkins at the bottom and 1 BBSU at top.
Mosey back to blocks.
Chest Presses x 10 IC
Iron Crosses (holding block) x 11 IC
Return block and mosey to steps by the short bridge.
50 calf raises followed by 30 squats
Mosey to shelter
20 dips OYO
10 decline merkins OYO
10 diamond merkins OYO
20 American Hammers IC
20 Flutter Kicks IC
20 Hello Dollys IC
7 Hip Thrusters IC
Recover at the Flag
Saturday, 9/21 – Smokehouse 9/11 team event
10K for Cheech in November
10/1 launch of new AO at Beechwood MS
Soaker’s 2.0 – due date this weekend