YHC has been looking forward to this day for quite some time. Unforrtunately YHC has not been able to post much lately due to some knee injuries, surgery and physical therapy sessions for recovery, but has still been fortunate enough to hit run and ruck groups in preparation for the P200. Snakepit is home to some of the best and most supportive PAX in F3 nation, and YHC is truly honored to lead the men to celebrate hitting the RESPECT portion of life.
Since so much time has been spent in PT, why not bring some of those exercises to the PAX?
Coditions: 51 degrees, perfect
1 minute warning
Disclaimer
Opening prayer
Mosey to the staging area behind the field
All exercises in cadence
- SSH x 15
- TTT x 15
- Windmill x 15
- Lbac x 10 both ways
- Merkins 4 count x 10
Welcome to rehab (not the kind you think)
20 squats
90 90 x 15 (on your belly, raise one leg 90 degrees and lift your foot straight to the sky)
Plank, leg lift each side to the back x15
Side plank leg lifts each side x 15
On your 6, leg lifts x 20
Jane fonda with a butt clench x 20
Jane fondas with alternating legs in the air x 15
Twinkle toes x 20 (stand heels together and toes out, then squat with heels elevated)
Squats x 20
Lunge squats x 20 each leg
Mosey to the wide stairs
Triple nickel
10 LBCS
Run up the stairs
10 2 count flutter kicks
Bear crawl down
Rinse and repeat 5 times dropping a bear crawl landing each time
Mosey to the pull up bars, alternate AMRAP pullups and 10 squats
up the wide stairs, more ground work
Plank leg lifts
Jane Fondas/sky humpers
Mosey back to the Flag
Countarama
Namarama
Prayers: Hoboken’s Dad, Icarus’ dog-good news, Emmy’s M waiting on test results, Spring break travels
Announcements: various races