YHC has been getting my butt kicked by the Q’s lately at Cryptonite and I thought it was my turn to try to bring the pain to the boys. I would encourage anyone wanting to turn it up a notch to come on out and test their hand at this high impact workout. 19 pax came out to try their hand at this beatdown and hopefully none were let down and got their money’s worth. Several men even came out early to StrideLite and got in a 5K. Little did they know that that would be their warm-up for the morning.
Conditions: It’s July, what do you think. Muggy
Disclaimer/BOM/Prayer
The Thang:
Fast pace jog up to the practice field.
Apparently I’ve been attending Tomahawk too much because the only COP that was done was a 100 yard sprint and back.
PHASE 1
Burpee Bear Crawl Block Drag 11’s edition
Exercises will be Thrusters and Burpees . All exercises will be done with blocks.
- Start by dragging your block 10 yards
- 10 Thrusters / 1 Burpees
- Repeat steps all the way down to the opposite endzone by decreasing the Thrusters by 1 and increasing Burpees by 1.
PHASE 2
Mosey with your blocks all the way down to the weightroom.
Pax were staggered at various exercise locations. The start went as so and kept going on until time was called. Everyone got between 1.5 to 2.5 rounds. I believe HobbyLobby got 3 rounds. Here are the exercises:
1.Block Station #1 Overhead Squats x 10
2. BroadJump Burpees x 5
3.Block Station #2 Thrusters x 10
4.BroadJump Burpees x 5
5.Overhead Lunges x 15
6. BroadJump Burpees x 5
7. Curls for the Girls x 15
8. BroadJump Burpees x 5
9. Tricep Extensions x 20
10. BroadJump Burpees x 5
11. Side 2 Side Block Jumps x 20
12. Pull-UPs x 10
13. DIPs x 20
RINSE AND REPEAT
Work was done by all and very little mumblechatter means that it was a snotwoggler. Thanks men for coming out and encourage all to bring their hardest Q out to Cryptonite to test not only your fellow pax, but yourself.
Its at this point that I realize my voice recorder was so full of sweat that it made it hard to make out the pax name and also the announcements and prayer requests as I’m writing this. I apologize who and what I forgot to add to the list.
Announcements:
Fracture announced that that would be his last Saturday workout for about 3 months in preparation for a marathon. Way to lead these men. One can only hope that NoHelp can Help with things out here.
Sweet BABY O 5K
Stomp the Swamp
BRR
Prayer Requests:
TeachersPet’s Brother in law
Noah’s family member
The Flanagan Family