There was a chance of rain and it is the week before the BRR, but the pax at C.A.T consistently choose to do the #harderthang, so 13 men showed up bright eyed and bushy tailed for a pretty typical (boring/not creative) Scotch-led beatdown. The mumble chatter happened early and often, which is encouraged at all workouts where YHC is the Q. Actually, YHC mumblechatters YHC.
Weather: Maybe 70 degrees with a slight mist. It was nice and Moist.
Prayer/disclaimer: Nailed’m
Grab blocks and circle up on the lower field. We spent the entire workout in this spot.
Warm up:
- SSH x15 IC
- TTT x15 IC
- BBSU x20 OYO
- Imperial Walkers x15 IC
All exercises incorporated blocks, and all reps on your own. We didnt switch exercises until YHC called it out, so everyone did their reps**
Incline Merkins x20
Squats with blocks x20
Curls x20
Front shoulder press x20
Decline merkins x20
V-ups x20
Incline Merkins x19
Squats with blocks x19
Curls x19
Front shoulder press x19
Decline merkins x19
V-ups x19
Incline Merkins x18
Squats with blocks x18
Curls x18
Front shoulder press x18
Decline merkins x18
V-ups x18
Incline Merkins x17
Squats with blocks x17
Curls x17
Front shoulder press x17
Decline merkins x17
V-ups x17
Incline Merkins x16
Squats with blocks x16
Curls x16
Front shoulder press x16
Decline merkins x16
V-ups x16
Incline Merkins x15
Squats with blocks x15
Curls x15
Front shoulder press x15
Decline merkins x15
V-ups x15
Incline Merkins x14
Squats with blocks x14
Curls x14
Front shoulder press x14
Decline merkins x14
V-ups x14
Incline Merkins x13
Squats with blocks x13
Curls x13
Front shoulder press x13
Decline merkins x13
V-ups x13
Incline Merkins x12
Squats with blocks x12
Curls x12
Front shoulder press x12
Decline merkins x12
V-ups x12
Incline Merkins x11
Squats with blocks x11
Curls x11
Front shoulder press x11
Decline merkins x11
V-ups x11
Incline Merkins x10
Squats with blocks x10
Curls x10
Front shoulder press x10
Decline merkins x10
V-ups x10
Put up the blocks and head back to the shovel flag.
165 reps of each exercise was done in 45 minutes. For those that care, we averaged 22 reps per minute of an exercise for the 45 minute workout. Not sure if thats good or not, but it felt good.
Prayers: Texas flood victims
PAX impacted by floods in Texas
Flanagan family
Announcements: BRR next week
9/15/17 Tunnel and Towers Run
11/11/17 John Flanagan Memorial 10k. This race will be huge. Sign up and train for our brother Cheech.