It was a 19 degree frosty morning when YHC and a PAX of 6 took the field to melt the ice. This was the coldest day of the season, but we still managed to break a sweat under the layers.
Warm up jog around the large loop and circle up;
Good mornings x15, SSH x41, Merkin x20, Imperial Walkers x20, Carolina Dry Docks x20, Mountain Climbers x20
Short jog to 50 yards of lunges
Grab a bench for Dips, Irkens and Derking
3 sets of each x10 reps each
Jog to another 50 yards of Lunges, recover on the run
Long Suicides across the parking lot. Every other trip do Air Squats x10, Burpees x10, LBC’s x10,
Plank out at the end – Right hand up, right foot up, switch to Left hand up, left foot up
Bear crawl across parking lot, to 2 minutes of People’s Chair, lower 6″ for a minute more
Hands and feet on handrail for a crawl around the ramp
Balls to the Wall followed by 100 yard dash, recover, rinse and repeat – 3x total
LBC x20, Freddy Mercury’s x20, American Hammer x20, and done!
Great work and energy by everyone. Thanks for bringing it on a cold Wed morning. It felt more like 60 degrees when we finished. Thanks for dropping in to the Crick Spool. Hope to see you again. Have a great weekend.