9 grown men departed the cozy confines of the fartsack this morning because they knew they needed it. It was early, it was soaking wet and more rain was in the forecast. None of that mattered to these veterans of the gloom. YHC is trying to branch out more and visit other AO’s, so the best way to do that is to get on the Q sheet and get going. CAT was the second stop in the tour, and these guys did not disappoint. Here’s how we got mo betta today.
Conditions: 75 and soup. No wind.
Disclaimer and Prayer
Slaughter Starter – 20 burpees off the drop.
Circle up for COP.
***All exercises X 20 IC***
Side Straddle Hops
5 Burpees
Through the Tunnel
4 Burpees
Imperial Walkers
3 Burpees
Squats
2 Burpees
Mountain Climbers
1 Burpee
Recover
Follow me to the block pile and grab a winner. Mosey back to the field where you’ll notice 10 cones spread out every 10 yards to the other end.
Line up at the near end with your block.
Start with 10 Block Squats.
Overhead Carry your block to Cone # 1. Perform 10 Incline Merkins.
Overhead Carry you block to Cone # 2. Perform 10 Big Boy Situps.
Overhead Carry your block to Cone # 3. Perform 10 Decline Merkins.
Rinse and Repeat this sequence to the last cone.
Cash out with 10 Block Squats
Plank-o-rama for the six.
Recover
So that was fun and we have to get back to where we started.
Repeato to the other end, but with 5 reps per stop. Then…
Plank-o-rama for the six.
Recover
Drop the blocks.
Bear Crawl to Cone # 1
Crab Walk to Cone # 2
Broad Jump to Cone # 3
Rinse and Repeat this sequence to the last cone.
Plank-o-rama for the six.
Recover
So that was fun and we have to get back to where we started.
Lunge to Cone # 1
Broad Jump to Cone # 2
Rinse and Repeat this sequence to the last cone.
Plank-o-rama for the six.
Recover
Enough of that mess…
Let’s change gears. Circle up for…
Merkin Wave
All pax hold plank position.
First pax performs 5 merkins. Then the next. So on and so forth until all pax have had a turn.
Recover
Squat Wave
All pax hold “Al Gore” position.
First pax performs 5 proper squats. Then the next. So on and so forth until all pax have had a turn.
Recover
Railroad Tracks
Form a line facing downhill. First pax assumes plank position.
Second pax jumps over the first pax and assumes plank position as well.
Repeato for the remaining pax until we have laid “tracks” to the last cone.
Recover.
Grab your blocks and mosey back to the block pile, then on to the shovel flag.
*Announcements*
9/11 Memorial Event – September 26th – https://www.f3midlands.com/columbia-sc/pre-blast-4th-annual-9-11-challenge
Iron Pax Challenge – September – https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/
*Prayer Requests*
Needle’s family
Cash’s family
Dunphy’s family
All unspoken
***Pledge of Allegiance***