Fresh off the launch of F3 Columbia’s newest AO known as “The Rock”, YHC wanted to plan a workout that didn’t involve running a long steep hill (see The Rock reference) but did push the PAX to the brink of splashing merlot (or at least thinking about it… again see The Rock reference) Here’s what happened:
Conditions: 43 degrees with scattered clouds. A perfect morning in the Gloom.
Warmup: SSH IC x 10, Frankensteins 20 x 2 OYO, Imperial Walker IX x 10.
The Thang: Mosey to Block pile and grab a block. Head to end of field by picnic tables for instructions.
Circuit: 15 block curls (holding block in vertical position), Artillery fire blocks to midfield and back. 5 burpees – sprint to opposite end of field – 5 burpees – sprint back – 5 burpees, move to picnic tables for 15 dips and 15 box jumps, bear crawl to playground for 3 pull-ups and 15 Iron Cross. Run Ivy Hall to Bethel Church lap, then rinse and repeat circuit.
Count-o-Rama
Name-o-Rama
BOM Prayer
Announcements: Check out THE ROCK 0545-0615 every Monday. (It’s only 30 minutes! Trust me, you don’t want it to last any longer).
Workout challenge or run-only option. Ruckers are welcome! Parking at Forest Lake Pres (corner of Trenholm/Rockbridge)
*WEAR REFLECTIVE GEAR*
Moleskin: Most PAX got 2 full circuits in. TCLAPs to Pinkman for getting after it and completing 3. YHC believes that you should be doing 1 workout (at the very least) in which you push yourself to the brink of splashing merlot. That’s how you get better. TCLAPs to the PAX who did that this morning. You know who you are.