10 Pax showed up for a clear chilly morning at Juggernaut for YHC’s house of pain.
The Thang
Warmup (rapidfire to get the blood pumping)
- SSH x20
- Emperial Walkers x20
- Mountain Climbers x20
- Merkin x10
- Dry Dock x10
- Prisoner Squat x20
- Fazio x10
- Reverse Fazio x10
Down and Backs
We jogged to the back field by the greenway for some down and backs. Essential run accross the field, do something, run back.
- Star Jumps x10
- Plank Jacks x10
- Burpees x10
- WWIIs x10
- Jump Squats x10
- Diamond Merkins x10
- Burpees x10
- No exercises just down and back
Active recovery
- Plank-o-rama
- Regular Squats x10
Follow the Leader
After burning our legs we headed for a little follow the leader on the hill by the ball fields (not the tall craziness in the woods, just the hill behind the dugout)
- Gorilla hop or bear crawl up
- Gorilla shuffle x10 to the right (basically a lateral gorilla hop)
- Reverse bear crawl down the hill
- Continuous Repeato x4
Mid Morning Mary
- LBC x20
- Left Leg Pretzel Crunch x10
- Right Leg Pretzel Crunch x10
Strength Training
- Wheel barrow from the ball field to the parking lot (switch half way)
- Irkins x20
- Left Right Stepups x20
- Dips x15
- Pullups x15
- Left Right Stepups x20
- Dips x15
- Pullups x15
- People’s Chair x20
- Balls to the wall 100 count
Mary
- American Hammer x50
COT
- Mule 10/25 (signup is here https://docs.google.com/spreadsheets/d/1RHAupaoteQLHP6LPj3WT4NGrvIQCHSYMS_0XbJUjP0U/edit?pli=1#gid=0)
- Quickhatch, Ruck workout on Saturdays 615-650 in brier creek
- Quickhatch Walkabout 11/15, 3.5 hr ruck event in brier creek (signup and info here http://goo.gl/forms/JilD2aG4HY)
- Manram took us out.
