A 12-pack of Surgers dropped the DRP and fought off “Old Man Winter” (kind of…) to get out and get swole. 5 opted for a little OAB #Stridelite goodness. The goal for YHC was to start at the top and work our way down into a full-body beatdown of sorts. These men responded with maximum effort and took everything thrown their way. This new AO is strong. Looking forward to seeing what it becomes. So here’s how it all shook out…
Conditions: 42 degrees and clear
Disclaimer and Prayer
The Thang
Slaughter Starter – Drop and knock out 20 Burpees
Mosey to the grassy circle with the bird sculpture and 8 crepe myrtles for COP. That’s a lot to say, so I will refer to this spot as “The Nest” for the remainder of the backblast. Anyways…
SSH x 20 IC
5 Burpees
TTT x 20 IC
4 Burpees
IW x 20 IC
3 Burpees
Squats x 20 IC
2 Burpees
MC x 20 IC
1 Burpees
Recover
Follow me to the front parking lot for some upper body 4 Corners action
Corner # 1 – 20 Merkins and 20 BBSU’s
Sprint to Corner #2 – 20 Merkins and 20 BBSU’s
Back Peddle to Corner # 3 – 20 Merkins and 20 BBSU’s
Sprint to Corner # 4 – 20 Merkins and 20 BBSU’s
Back Peddle to Corner # 1 – Plank for the six
Plankorama
Recover
Grab your favorite parking space line
Lateral Line Hops x 50
Over and Back Line Hops x 50
Grab a spot at the curb
Toe Taps x 100
Recover
Follow me to the fancy wall
All pax assume People’s Chair position.
First pax performs 10 burpees, then the next. Wait… stop. This will take forever. Audible to 5 burpees per pax until all have finished.
Recover
Follow me back to the front parking lot for some lower body 4 Corners action
Corner # 1 – 20 Alternating Lunges and 20 Jump Squats
Sprint to Corner #2 – 20 Alternating Lunges and 20 Jump Squats
Broad Jump to Corner # 3 – 20 Alternating Lunges and 20 Jump Squats
Sprint to Corner # 4 – 20 Alternating Lunges and 20 Jump Squats
Broad Jump to Corner # 1 – Plank for the six
Plankorama
Recover
Follow me back to “The Nest” and circle up around the trees.
All pax Bear Crawl around the circle, as YHC randomly calls out an exercise x 10 OYO
Merkins, BBSU’s, Squats and Burpees were the soup du jour.
Recover on your six for Mary
American Hammer x 20 IC
V-ups x 20 IC
Boat/Canoe OMC
Heel Touches x 20 IC
Flutterkicks x 20 IC
Recover
Follow me back to the shovel flag for COT and BOM
Announcements:
-Thirsty Thursday tonight at Wings N Ale
-10/28 – Bike AO launch at Harbison Forest, 7am
-10/28 – Go Leo Go 5K w/ Speed For Need
-10/28 – LHS campus clean up after HL & CA bootcamps
-11/11 – John Flanagan Memorial 10K
-12/15 – F3/FiA Christmas Party
Prayer Requests
No Help and Shake n Bake
Net Zero’s wife
YHC’s father