Conditions – Chilly but clear
The SnakePit has had some great Qs over the past few weeks/months. YHC has been very impressed with the challenging and creative Qs coming from the AO PAX and outside veterans. It is encouraging to see fitness levels improving along with the fellowship. With the warm fuzzies out of the way – YHC also takes it as a personal challenge. Its time to kick it up a notch.
Warm-Up – Mosey down the stairs around the track to the “Pit” entrance
- SSH x 20 (IC)
- TTT x 20 (IC)
- IW x 20 (IC)
- LBAC x 20 (IC)
- Deep squats x 10 (OYO)
Into the Pit
Round 1 – Couplet (Merkin/Squat)
- 21 merkins / 42 squats
- 15 merkins / 30 squats
- 9 merkins / 18 squats
Note: YHC was adamant that all merkins and squats were legit (no mini-merkins and half squats today)
Round 2 – Triplet 1 (rinse and repeat 3x)
- Cinder block thrusters X15 (deep squat to overhead press)
- 50 walking lunges – ouch
- 25 merkins
Round 3 – Triplet 2 (rinse and repeat 3x)
- Partner up – tire flips (10)
- 20 box jumps (using tire as platform)
- 10 decline merkins (feet elevated on tire)
Not enough time for Round 4 that YHC had planned, but enough time for stairs.
1 round of suicide stairs (big boy set)
Moleskin
~300 squats/lunges
~150 merkins
~60 box jumps
~30 flips (these are large, heavy tires)
Finished off with big boy stairs.
It looks pretty harmless on paper, but the sequencing of squats, lunges, and tire flips, and stairs was a lower body smoker. I can only speak from the perspective of YHC – but I seriously contemplated taking the elevator at work (my office is on the second floor). The PAX did great and major props to FNG Cool Runnings for hanging in there until the end of what was purposefully intended by YHC to be a beat down. Sorry Mon’ (thats in my Jamaican accent)
COT
FNG Terry Miller (55) – PE teacher -> taught fitness in Jamaica -> Cool Runnings (no brainer).
Announcements
Convergence at the Snakepit Feb 7th followed by the GoRun http://www.thegorun.org still time to register if you are up for a double down
Custom GoRuck Light in May – HC if interested
Prayer Request
One PAX father-in-law pretty sick, prayed for the family
Prayer and Short Devo on Pride (ironic given YHC twitter chatter) – Donatello