13 pax posted in the gloom on a warm but not too humid day. It was only 91% humidity. YHC wanted to go heavy on the cardio since Ranger’s block heavy workout at CAT on Tuesday left YHC sore from head to toe. As many of the pax know, YHC likes to mumblechatter just a little, so a workout was planned where the group would stay together and have the ability to chat if they weren’t too winded. This workout was as easy or hard as the pax wanted to make it since most of it was at your own pace. Here’s how it went down.
Conditions: Clear and dry, 61 degrees, 91% humidity
Disclaimer / Prayer
Mosey one lap around the parking lot and to the practice field.
COP
SSH x 15 IC
TTT x 15 IC
Burpee x 5 OYO
IW x 15 IC
Squat x 15 IC
Burpee x 5 OYO
Plankorama
The Thang
Stay in the circle. We will perform the following exercises for 1 minute each with a 15 second break in between each exercise. Exercises were:
1. Jump Squats
2. Plankjacks
3. Shoulder tap merkins
4. Alternating lunges
5. BBSU’s
6. Burpees
7. Flutterkicks
8. Plank (high plank 30 sec, low plank 30 sec)
9. Mountain Climbers
10. Squats
Time for the cardio blast. Perform the following OYO and then take one lap around the field. Plank when finished.
1. SSH x 50
2. Buttkicks x 40
3. High Knees x 30
4. Jump Squats x 20
5. Burpees x 10
Mosey to the corner of the field.
Perform 10 merkins, backpedal to the next corner, 10 merkins. Sprint to the next corner, 10 merkins. Backpedal to the next corner, 10 merkins. Sprint back to start. Plank while waiting on the six.
Rinse and repeat adding 10 squats, plus the 10 merkins.
Rinse and repeat adding 10 BBSU’s, plus the 10 merkins and 10 squats.
Mosey back to the center of the field for one more cardio blast. Perform the following OYO:
1. SSH x 50
2. Buttkicks x 40
3. High Knees x 30
4. Jump Squats x 20
5. Burpees x 10
Mosey back to the virtual shovel flag.
COT
Announcements:
-6/16 F3/FiA family workout at The Hollow at 7:30am
-6/30 Bootcamp with Veterans shelter (beside Shawshank) at 8:30
-7/14 Carolina Reaper
-8/4 Sweet Baby O 5K. Register here: https://www.runhard.org/pages/race-owen.php
-8/25 Stomp the Swamp. Register here: https://www.runhard.org/pages/race-swamp.php
-9/7-9/8: Blue Ridge Relay
Prayer Requests:
– JJ for a speedy recovery
– Trickle having surgery next week
– All unmentioned prayer requests