After two weeks of seemingly endless burpees, and legs still sore from Juggernaut on Friday, YHC decided to do something a little different and focus on the upper body today. With spring break coming up, the PAX need to be ready to show off their guns, so we narrowed it to down to arms. 15 PAX (with one FNG – Noriega Jr.) accepted the challenge. With a short disclaimer we were off to the field.
WARMUP
SSH x 25
IW x 20
Sir Fazio Arm Circles (15 each way)
Mountain Climbers
Mosey around park and end up at the rock pile for…
THE THANG
pick a rock, then drop it by the fence – remember which one is yours.
Start with BTTW – 25 count
bear crawl to shelter
25 dips
Run to end of parking lot
25 curb derkins
run to playground
chin up hold for 25 count
Run back to your rock
25 curls / 25 tricep extensions
plank hold until everyone finishes
Repeat for 20 count, then 15 count, then 10 count (threw in some people’s chair and squat holds)
Next: Split into 2 groups
Group 1, run to volleyball pit and back twice, Group 2 AMRAP curls, flapjack
Group 1, run to volleyball pit and back twice, Group 2 AMRAP tricep extensions, flapjack
Group 1, bear crawl to volleyball pit and back, Group 2 AMRAP curls, flapjack
put rocks back where they belong, back to parking lot for…
MARY
LBCs x 25
Slow Freddie Mercury’s x 20
Dying Cockroaches x 10
COT
Forum today, studying Peter – try it, you’ll like it!
F3 Anniversary Dinner this Saturday – sign-up on-line
Forum today, studying Peter – try it, you’ll like it!
F3 Anniversary Dinner this Saturday – sign-up on-line
For the last month or so we’ve had pre-runs — about 2.2 miles/20 minutes — join us, it’s really fun.
No Prayers announced
No Prayers announced
CDC took us out eloquently
Moleskin
Just for CDC, no Tar Heel theme today.
Our FNG was Noriega’s 9 yr old son. evidently Noriega has been training him for years, he was out front of the PAX all morning leaving dad and others in the dust. He was especially fast on bear crawls, so was aptly named Grizzly.
YHC’s arms are toast – couldn’t even tweet the post-workout correctly. Great work today gentlemen – always an honor and privilege to lead.
