13 PAX gathered in the gloom to take advantage of the nice weather and enjoy some beatdown festivities. YHC did not want to disappoint his brothers, especially with all the wardaddy banter going around. Even started the disclaimer and prayer a minute early to make sure everyone got the full 45 (trick I learned somewhere…memory is the first thing to go, they say). Went ahead and let everyone know that we would go light on the shoulders, due to ongoing issues with my left. Other than that, it was all pretty simple and straightforward. Here’s what happened.
The Weather: Nice
Mosey around the P/L to the lower field
High knees/butt kicks
COP – All IC
Side straddle hop x 20
Thru the tunnel x 20
Imperial walker x 20
Windmill x 20
LBAC x 15 each direction
Line up on side of lower field
Sprint across – 20 knee slapper – plank for 6, then rest 10 sec.
Sprint back – 20 flutter kicks – plank for 6, then rest 10 sec.
Sprint across – 20 squats – plank for 6, then rest 10 sec.
Sprint back – 20 LBC – plank for 6, then rest 10 sec.
Sprint across – 20 monkey humpers – plank for 6, then rest 10 sec.
Sprint back – 20 dollies – plank for 6, then rest 10 sec.
Mosey to the Principal
Sprint up – 20 donkeys
Sprint down – 20 LBC
Backpedal up – 20 jump squats
Lunge down – 20 prisoner situps
Sprint up – 60 calf raises (20 reg/20 heel in/20 heel out)
Mosey to block pile and grab one
20 curls IC
20 swings OYO
Return blocks & get 2 bricks each
10 OHC IC
10 motorcycle curls IC
Mosey to the flag
Hydraulics x 10 IC
LBC x 10 IC
Peter parker plank x 10 secs each side
Freddy Mercury x 10 IC
Parker Peter x 10 IC
Boat canoe x 10 IC
Dealers choice: Protractor (H4T), 10 burpees (Boo Boo)
- 5 PAX showed up early for Stridelite, including Cream Cheese, who had to leave prior to the workout starting.
- Patches was an excellent co-Q today – very supportive of YHC, and even held the mumblechatter at bay when things started getting a little out of hand.
- 2/24/18 Dam to Dam relay
- 3/3/18 Convergence https://www.f3midlands.com/lexington-sc/preblast-4-year-anniversary-convergence
- 3/23-24/18 P200
- Bray’s spinal tap today
Ephesians 6:10-11 – the full armor of God