9 hooligans departed the cozy confines of the fartsack this morning because they knew they needed it. The weather was great and the effort was even better. Those who missed were… well… missed. 1 for #Stridelite-ish. 2 for #Coffeeteria. Here’s how we got mo betta today.
Conditions: 40-ish and clear
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 at the top of the hill and grab a winner.
Line up at the top parking lot facing downhill. There were 8 cones strategically placed in the strangest looking line YHC had ever seen. 10 cones would have been better but who knows where those might be?
Anyway… let’s do some stuff.
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.
Plank-o-rama for the six.
Recover
So that was fun and we have to get back up the hill. Here’s an idea…
Repeato to the top. Then…
Plank-o-rama for the six.
Recover
Start at the top.
Bear Crawl to Cone # 1
Crabwalk 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 up the hill. Another great idea here.
Repeato to the top. Then…
Plank-o-rama for the six.
Recover
Enough of that mess. Return your block to the block pile and mosey back to the parking lot.
Let’s change gears. Circle up for…
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.
Circle up for…
Guantanamo
Form a tight circle then turn around facing outward.
Have a seat, then lay back with legs locked and at a 45-degree angle.
The first pax jumps up and runs around the circle while pushing (throwing) each guys legs toward the ground.
The goal is to not let your legs touch the ground. Always good for a laugh…
Recover
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
Follow me back to the shovel flag for…
Mary
American Hammer x 20 IC
Boat / Canoe OMC
Flutterkicks x 20 IC
Recover
Announcements
-1/1 New Year’s Day Convergence at our house. Meet at the track parking lot at 6:00 am. Preblast: https://www.f3midlands.com/lexington-sc/2020-new-years-day-f3-lexington-convergence
Prayer Requests
The family of Digits.
Marriages
Unspoken