YHC was ready to bring the pain that humid, Labor day weekend morning where most people don’t unzip the fart sack until the light of day. Oh yes, it was going to be a glorious morning! My sincerest apologies, respect and gratitude to the 8 brave PAX who endured the beat down of TBB, where we exercised not only every muscle, but every fiber in our being. Aye!
Run around the track to our warm up circle.
Warm Ups:
- Side shuffle hops x 30
- Good mornings x 15
- Wind mill x 15
- Sir Fazio arm circles x 30
- Merkins x25
- Sumo Squats x 25
- Jumping Hillbillies x 15
The Thang: Field
Set 1: Running Crazies- broke into 2 man groups, one 3 man group. 1 partner runs a gentle pace, and the other partner runs circles around the partner with a vector direction. Key is don’t collide, but pride before safety. Flapjack so each partner gets to run crazy.
Set 2: Playground- split into 2 groups
– 20 merkins in cadence, 10 pull ups, OYO
– 20 derkins, in cadence, 10 pull ups, OYO
– 20 uerkins, in cadence, 10 pull ups, OYO
– 20 Diamond mercants, in cadence, 10 pull ups, OYO
Set 3: Birkenmercants
Birkenmercants (made up…hopefully not copyrighted). Find a hill…preferable steep hill. Line up 6’ between each PAX on the hillside. In cadence. Proceed to do 4 rotations of mercants- walking both left and right. Front x5, merchant walk left x 5 mercs, then right x 5 mercs, then rotate 90 degrees so you are precariously perched on the side of the hill. REPEATO 5 x 5 x 5, each mercant walk in a different direction. Do two more 90 degree rotations at 5 x 5 x 5 each, and your done. Note to self: ending on the downhill lie was not well thought out since arms, shoulders and chest had nothing left and lots of turn grass to eat.
Peoples’ chair to recover
Set 4: Partner carry’s
Partner carry up the steps; wheelbarrow down. Flapjack other partner.
Repeato! Do it again, same thing.
Repeato, but bear crawl down the hill and no wheelbarrow.
Run Crazies to the Rock pile.
Set 5: Rock pile
Grab Rock (ego rock…the rock you are proud to take home to Momma!)-form circle
-Clean and jerk w/overhead pressx 15
-Curls x20
-Squats x 20
-Tricep extensions x20
-Bent rows x20
-Partner Carry. 1 man to, and 1 man fro
– Repeato the entire set.
Set 6: Picnic Shelter
- Balls to the Wall, with overhead press x 15
- Peoples Chair to recover x 5 count each PAX
- Repeato- balls to the wall with overhead press x 15
- People’s Chair to recover x 5 count each PAX
- Dips x 20
- Left right step ups
- Dips x 25
- Right left step ups x 25
Set 7: Mary
LBC’s x 25
Diamond Sit ups x 25
American Hammer’s x 25
COT, Prayer requests, and Spurrier graciously took us out in prayer.
