YHC decided to bring back a workout from about a year ago. Changed some things on it and tweaked it a bit. It was good to be at the pit as it feels like home to me. I don’t miss the big boy stairs but i do need to visit them more often.
Disclaimer and prayer. No FNGs.
Weather cold 40 degrees.
The Thang:
Mosey to brick pile 2 bricks ( small or big).
Warm up
Ssh 20
Ttt 10 slowly old man style
Lbac 10 F/R
M phelps 10
Prisoner Squats 10(YHC was reminded at The Pit they are called Copperhead squats)
Then to stands to use the bleachers.
Bulgarian split squats with bricks, Bulgarian hip hinges with bricks, hip thrusts incline /decline . 20 each leg then proceed to bear crawl.
Bear crawl up stairs, at top of stairs
30 total bb sit ups hands behind head.
Lunge walk to other stairs (actually 10 each leg)
15 plank jacks and 15 chilly hacks 4ct cadence
Crab walk down stairs
Return to stands by lunge walking up ramp to stands.
Dips 30, incline/decline merkins 15 each, uneven merkins-switch after 15 .
Bear crawl up stairs.
At top
Plank hydraulics 30 total 4 ct ic.
Broad jump to other stairs (10)
40 mtn climbers 2ic
Crab walk down stairs.
Lunge walk to stands
PAX lay down on narrow bleachers. Keep balance so you don’t fall off sides. Iron(aluminum )crosses 20 hands holding benches behind head with legs extended ,keep hands behind head holding benches and perform lower body crunches 20, box cutters 20 holding bench behind head, flutter kicks 20 4ct ic.
Bear crawl to top of stairs
At top
30 supermans
Burpee broad jump to other stairs
out of time. …….
Return bricks and up BBS to flag.
Countarama and name o rama.
Announcements
Mud Run May 19th
2nd Annual 3rd F 5K
Brainiac is doing the gauntlet 😉 and too many other crazy things to list.
Prayers/praises
Hobokens father illness and healing
Keep our pax injury-free
Icarus mom has improved work situation
All other prayers both spoken and unspoken.
Great work men.
Proverbs 27:17 (NKJV) 17 As iron sharpens iron, So a man sharpens the countenance of his friend.
James 5:16 (NKJV) 16 Confess your trespasses to one another, and pray for one another, that you may be healed. The effective, fervent prayer of a righteous man avails much.
Your brother,
Katniss