YHC is nursing a bad wheel thanks to a rock on the sidewalk at Monday’s Stride. Running, proven once again, is bad for you. So, the original plan was scratched in favor of a non-running workout that is detailed below to the best of YHC’s recollection.
Thanks to the fellas at The Hollow for always making it a good time. Strong mumblechatter as always.
Conditions: BRUTAL! (mid 70s, humid)
The Thang:
Disclaimer
BOM
Grab block a block and head to band field
COP
Plank Jacks x 10 IC
Flutter kicks x 10 IC
Mt Climbers x 10 IC
Freddie Mercuries x 10 IC
Shoulder taps x 10 IC
LBCs x 10 IC
Merkins x 10 IC
Plank Walk Ladder
1 plank walk, 1 merkin
2 plank walks, 2 merkins
R&R until 10 plank walks, 10 merkins
BBSU x 20 OYO
Iron Crosses x 15 OYO
Plank Walk Ladder back
BBSU x 20 OYO
Iron Crosses x 15 OYO
Blocks 25/20/15/10
Curls x 25
BBSU x 20
Squats x 15
Thrusters x 10
Bear crawl to lights approx. 25 yds away
Merkins x 10 IC
Crawl bear back to start
Curls x 25
BBSU x 20
Squats x 15
Manmakers x 10
Bear crawl to lights approx. 25 yds away
Mt Climbers x 10 IC
Crawl bear back
Curls x 25
BBSU x 20
Squats x 15
Lateral merkins on blocks x 10
Bear crawl to lights approx. 25 yds away
Plank Jack Merkins x 10 OYO
Crawl bear back
Mary
Flutter kicks x 15 IC
American Hammers x 15 IC
Party Pump
Merkins on blocks x 20 OYO
Block presses x 20 OYO
Return blocks and back to the flag
COT & BOM
Devo: 1 John 3:11 “This is the message you have heard from the beginning: We should love one another”
Prayer Requests:
-Dunphy’s Mom
-Maggie and Capps family
-Marriages
Announcements:
-Dad’s Camp this weekend. Tickets available.
-Gut Punch Saturday at Hollow this weekend
-Need mentors. Only takes 30 min of your week. Ask YHC for details
-IronPax Challenge. Details and registration: https://f3greenwood.com/2019/07/27/iron-pax-2019/
-8/24: Stomp the Swamp. Inquire about a discount code. https://strictlyrunning.com/images/19_StompTheSwamp.pdf
-8/24: Jailbreak Escape
-9/6-9/7: Blue Ridge Relay
-3/27-3/28: Palmetto 200