Unfortunately, YHC didn’t get to this back blast till two weeks (and a couple Q’s) later, so some of the workout details are now a little bit fuzzy but this covers the gist of it. 14 PAX present for the first Monday of 2016, including FNG Double Check, so the full disclaimer was given and then we …
Warm-up (throughout this BB, all numbers are 4-counts and to the best of YHC’s recollection)
Jogged past the picnic shelter and circled up just inside the big track for
- SSH x 20
- Merkins x 20
- Good mornings x 15
- Mountain climbers x 25
The Thang
One quick lap around the big track, then back near the picnic shelter. Count off by fours to form 4 teams (two teams of 4, two teams of 3). YHC had placed 3 sets of cones pretty evenly distributed around the track.
Another lap around the track and we left one member of each team at each set of cones. Once evenly distributed, we then started running interval/laps. Starting at one cone, each team had a man run hard to the next cone. When he arrived, the next man on that team waiting at that cone would then run hard to the following cone (the teams of 3 occasionally had to run two sets of cones before reaching the next member of their team).
When you’re not the member of your team running a leg, you’re switching back and forth between two sets of exercises (which exercises depends on which set of cones you’re stopped at)
Station 1: Burpees and LBCs
Station 2: Wide-grip merkins and pris
Station 3: WWII Sit-ups and prisoner squats
After we ran that for several laps, YHC had everyone converge to grab a rock for:
Squat presses x 20
Curls x 20
Triceps extension x 20
Bentover rows x 20
Squat presses x 15
Curls x 15
Triceps extension x 15
Bentover rows x 15
Then head to the picnic shelter for …
Mary
- Alternating left/right steups x 20
- Urkens x 15
- Derkins x 15
- Burpees x 5 (OYO)
COT
Name-o-rama
Announcements:
3rd F Forum continues at noon on Mondays, gathering on the second floor of Panera Bread on Six Forks (near Whole Foods)
HOLD the date of April 30 for the Mud Run
Prayer Requests:
Electrolux on a new job opportunity
PaperCut’s brother and sister-in-law, Mark and Kara, going through personal challenges during a tough time
YHC shared scripture appropriate for the start of a new year from Isaiah 40:30-31
Even youths grow tired and weary, and young men stumble and fall; but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary; they will walk and not be faint.
