3 Pax joined YHC on this humid morning to do a little work and break a little sweat. The sweat was broken as soon as you got out the your vehicle. Mumblechatter was minimal so we got right to it.
Weather: Muggy
Disclaimer/Prayer
Grab 2 blocks each on the way the practice field
COP:
15 x SSH IC
15 X TTT IC
15 X IW IC
Burp & Merk x 10
Bear Crawl 50yrds, then crawl bear back (Drisockets Favorite)
The Thang:
Grab your 2 blocks and farmers carry about 30yds, stop and do 10 burpees. R&R until you reach the opposite goal line. On the return trip replace 10 burpees with 15 Rock bottom squats.
With one block do 1 tricep ext and 4 curls, then 2 & 8 up to 5 & 20. swtich the exercises, start with 5 curls and 20 tricep extensions working back down. For good measure finish with 10 curls and 10 tricep extensions.
Bear Crawl Pain Train: Bear crawl out and crawl bear back
4 cones are set 10 yrds a part going down the field. Bear crawl to the first cone do 5 merkins, crawl bear to the start line and do 3 burpees. bear crawl to first cone, 5 merkins, bear crawl to the second cone, 5 merkins, crawl bear back to the first cone, do 5 squats, crawl bear to start line do 3 burpees. Continue to the third and fourth cone.
Dice of Despair:
Each pax take turns rolling the dice and perform the exercise listed. Had to cut this short due to time. We completed: 10 – Lunges, 10- Burpees, 2 x 1min Al Gores
Head back to the shovel flag
Countarama/Name-arama
Prayers:
F3 Brownie
Dozer – foot injury
NavyBeans neighbor passed away
Announcements:
Jailbreak/Stomp the swamp
Iron Pax Challenge
Fill a bookbag with school supplies by Tuesday.
Safe for the School Year at Mt Horeb Aug 11th 5pm-6pm
Devo:
Isaiah 41:10
So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.