YHC enjoyed Qing for PAX that represented several differet AOs in the gloom this morning. Even though there was a few instances of mumblechatter, this Q presented its own challenges otherwise. Particularly, YHC was trying to incorporate some running and “little guy” exercises along with “big boy” exercises one would find at a CAT workout. Getting all of these guys together for a mini convergence was a great thing to be a part of and YHC was grateful for the opportunity to lead.
Conditions: High 20’s, light wind, a little brisk
LB Arm Circles x 10 IC each way
TTT x 10 IC
SSH x 10 IC
On football field:
-At back of one end zone, Bear Crawl 20 yards at a time all the way to other end zone. At each 20 yard mark, 25 Merkins, 150 Total
-Lunge 20 yards at a time all the way back to first end zone. At each 20 yard mark, 25 squats, 150 Total.
Mosey to track:
-Line up behind 100 meter mark, for a Burpee Run (think Indian Run, except instead of a mosey between PAX sprinting to the front, you stand in one place and conduct a Burpee AFTER PAX sprints to front.)
-First cycle (all PAX complete their sprint) one Burpee is conducted between sprinters.
-Second cycle: Run in place the entire time, but still do one Burpee once sprinter completes his run.
-Third cycle: 2 Burpees are conducted in between sprinters.
-100 meters was completed
At 100 meter mark in curve of the track, conduct exercise then Mosey to next corner:
-Carolina Dry Docks x 25 OC
-Plank jacks x 25 OC
-Squats x 25 OC
-Merkins x 25 OC
Grab a block then mosey to high jump area:
-With Block, shoulder presses x 25, tricep extensions x 25, curls x 25 all OC for one cycle, complete 3 cycles
-With Block, squats x 25, Lunges x 10 each leg, both OC for 3 cycles
Mary after putting up blocks:
Flutter kicks x 25 each leg OC
American Hammer x 25 each side OC
Crunches x 100 OC
Six inches until time called (30 seconds)
-1/1 Convergence at Lex High in front of track
-1/6 Harbison 50K
-1/26-1/28 Growruck weekend
-2/24 Dam to Dam relay
-Bambi, M, and family in the loss of his Mother-in-law