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


  • American Hammer x50


  • 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.