YHC has been incorporating a good bit of Farmer Carry into his workouts lately and today was his opportunity to share the love with his home team PAX at The Hollow. So, we packed a lunch and hit the freeway for our workday commute.
Weather: Breezy and 42 degrees
Disclaimer
Prayer
Mosey around the big parking lot to shake off the chill
Circle up in the courtyard
COP – All In Cadence
SSH x 15
TTT x 15
LBAC x 10 (Forward)
Merkins x 10
LBAC x 8 (Backwards)
IW x 10
Mosey to the block pile to pick up lunch (2 Blocks Each) – To be carried Farmer Style with one block in each hand.
YHC let the PAX know that it was just fine for the smaller men to grab one block knowing this workout would require carrying heavy weight over a long distance. The PAX didn’t even hesitate grabbing two block. YHC wasn’t really surprised. These guys all come to work hard and weren’t about to sell themselves short.
Off we went to Work
1st Stop – 20 x Block Merkins
2nd Stop – 15 x Front Squats with block in the rack position
3rd Stop – Curls x 25
4th Stop – Thrusters x 15
Arrive at “Work”
Drop your blocks and mosey to the track
Get to “Work”
Bear Crawl Merkins for 25yds
Recover then Bear Crawl Merkins back to the start
Plank for the 6
Sprint 100yds
Recover then Prisoner Jump Squats x 20
Sprint 100yds back to the start
Plank for the Six
Rinse and Repeat Bear Crawl Merkins, Sprints, 20 Scissor Lunges, Recover, then plank for the 6
Workday is done
Commute home with your blocks stopping along the way to perform the following:
Merkins x 20
Curls x 25
Front Squats x 15
Kettlebell Swings x 20
Thrusters x 20
Return Blocks to the pile
Mosey to Flag for COT
Count-a-Rama
Name-a-Rama
Announcements: Mission AO 3-year Anniversary, F3 5K, Support Mac’s effort for LLS, Shank Ultimate Frisbee after BC on 4.6
Prayer Requests: Irrev’s SIL having tests
Prayer
Moleskin: Great work out there this morning by The Hollow boys! We had some decent numbers for a cold, post P200 BC. YHC just wanted to let everyone know how impressed he is with a couple of fairly new PAX at The Hollow. All 9’s and Irrev have brought it from day 1! Both have been super consistent and it’s really showing. They’ve brought a great deal to our group and I see big things to come from each of these men! YHC also wants to give a shout out to a couple of Hollow vets that haven’t missed a workout this year. Slumlord and Stalker are the model of consistency and we are so much better with these men holding us all accountable! TClaps also to HBB, Parking Lot, and Stalker for participating in their 1st true CSAUP! Congrats men! Also, YHC would bet a dollar to a donut that The Hollow has the strongest pound for pound man in all of F3 Lexington. Cramps, you are a beast. TClaps on your effort today with all that weight. All of you make me better and I sincerely thank you!