It was a beautiful, muggy morning and Chaser showed up looking like he had already jumped in a pool. YHC confirmed that he would stay for the entire workout for this Q, even though he had another golf match to attend.
YHC shouted out something stupid and quick that resembled a Non-F3 approved disclaimer, that was something like, “you are here because you are stupid and want to be, suck it up and keep up, you belong to Okra and me for 1 hour, then you can go back to your pathetic lives!”.
Conditions: 73 and muggy
The Thang:
Heist starts out with run to football field and line up at the goal line.
Round 1:
- Run to the other goal line and back stopping every 10 yards there and back for 1 Burpee
- Continue burpees in endzone until all Pax are done
- Complete these in the endzone:
- 25 Merkins OYO
- 25 Squats OYO
- 25 Pulse Ups OYO
Round 2:
- Run to the other goal line and back stopping every 10 yards there and back for 2 Jump Squats
- Continue burpees in endzone until all Pax are done
- Complete these in the endzone:
- 25 Merkins OYO
- 25 Squats OYO
- 25 Pulse Ups OYO
Round 3:
- Run to the other goal line and back stopping every 10 yards there and back for 3 Low Plank Jacks
- Continue burpees in endzone until all Pax are done
- Complete these in the endzone:
- 25 Merkins OYO
- 25 Squats OYO
- 25 Pulse Ups OYO
Round 4:
- Run to the other goal line and back stopping every 10 yards there and back for 4 Two-Count Mountain Climbers
- Continue burpees in endzone until all Pax are done
- Complete these in the endzone:
- 25 Merkins OYO
- 25 Squats OYO
- 25 Pulse Ups OYO
Round 5:
- Sprint to the 50 yard line and complete 25 Iron Cross
- Sprint to the goal line and complete 25 Iron Cross
- Sprint back to the 50 and complete 25 Iron Cross (hold plank and wait for Pax)
- All Pax give all out sprint/race back to the goal line and complete 25 Iron Cross
OKRA TAKES OVER and runs us over to the Battle Loop.
- Rotate 3 exercises:
- Merkins-Cather Squats (emphasis on form) Count: 20-18-16-14-12-10-8-6-4-2, Pulls Ups Count: 10-9-8-7-6-5-4-3-2-1
- After set of 12 Merkins/Squats and 6 Pull Ups, run Battle Look and pick up at 10/10/5
- Dealer’s Choice Core work waiting in 6
- Iron Cross
- Heel Tap Crunches
- Flutters
- Russian Twists
- (and wring out Chasers clothes)
- Quick Mosey to Bricks for 3 rounds of :
- 20 Alt Arm Hammer Curls
- 10 Reverse Flys
- 10 Overhead Presses
- Put bricks up, AYG to Shovel Flag
- 2 Minute High Plank Hold
COT/BOM. YHC felt some devine intervention and dug deeper for the BOM than he did for the first half exercise. We had 13 Pax, but actually had two more random dudes join in for 1/2 the fun at the football field. They had on jeans and smelt of a late night pub. It was very odd, but we could have done more to keep them engaged. Maybe they will come back!
That’s all for now!