With on Lucky 7s on the menu last week, YHC had scribbled down a workout just in case he was the Lucky 7th man. Unfortunately, Wino was the winner and delivered a beat down for the ages. But, YHC has been driving around with a little yellow piece of paper in the console of his little Ford. The wienke had its chance to shine this morning.
Conditions: 73 degrees and very humid and the Pax couldn’t buy a breeze
The pax set out of the parking lot and went straight for the blocks. Once all the pax had grabbed 1 block, they went over to the bleachers by the track.
First exercise is to move the bleachers back from the fence to give the pax room to workout.
The pax circle up for a quick warm-up. The pax at Smokehouse didn’t find ending the cadence count in Spanish as helpful as I did the first time I heard DriSocket do it.
LBAC forward and backward X10 IC
Windmill X 10 IC
Imperial walkers X 10 IC
The Pax line up in front of the bleachers the start the workout all movement are OYO:
20 Squats with blocks
20 Flutter Kicks (2 count)
20 American hammers (2 count)
20 Overhead Press
10 Bent Over Row
10 Block thrusters
10 Box Jumps
10 Block Swings (all the way up over head)
10 calf raises (while holding blocks)
10 split lunges
The Goal was to run through this work out 5 times for a total of 1000 reps. The pax made it through 3 full sets and got through the SSH on the 4th set before time was called. Counting the COP, that gives up 760 reps and the pax were still going strong. Next time YHC will manage the time better.
Mosey to the flag
Count-o-Rama (it took two passes to get this right)
Feeding the football team on Friday (looking for 4 or 5 volunteers)
Hairy Bison – November
Smoker on Thursday