“The need for speed!”

Eventually YHC will get bored with using movie quotes for the bb’s but that day unfortunately is not this one. And with a lovely brisk morning for a work out who could ask for anything more?

Warm up:

Indian Run 2 laps around the parking lot

Circle up at the basketball courts

  • Side Straddle Hop x 20
  • Good Morning X 10
  • Imperial Walkers x 20
  • Mountain Climber’s X 20
  • Sir Fazio Arm Circles X 5 forward X 5 reverse

The Thang:

Partner up and

  • Wheel Barrow the length of the courts then flap jack with partner
  • Bear Crawl the length of both courts and then back
  • Karaoke the courts and back
  • Get low and sideways shuffle the courts and back
  • Balls to the wall for a 10 count down the line

Line up on the low brick wall

  • Dips x 10
  • Left Right Step Up x 16
  • Dips x 10
  • Left Right Step Up x 20
  • Balls to the wall for a 5 count down the line

Run half the parking lot and line up on the curb

  • Quick Feet x 20

Repeato x 3 with 10 count between sets

Run down to the bottom of the parking lot

Partner 1 runs a lap around the parking lot

Partner 2 does

  • Hand Release Merkins x 10
  • Sumo Squats x 10

Repeat until Partner 1 returns and the switch

Continue this routine with

  • Carolina Dry Docks x 10
  • Prisoner Squats x 10


  • American Hammers x 10
  • LBC’s x 10


  • Diamond Merkins x 10
  • Jumping Knee Tucks x 10

Line up at the curb

  • Plank Hold for 10 count down the line
  • Low Plank Hold for 3 count down the line

Run the the Volleyball court steps 

  • Up and down the steps X 5

Run to the Soccer Fields and do

  • Burpee Reverse Pyramid running between the goals Starting at 5 going to 4 etc.

Run Back to the Parking Lot

Circle up for a Hushpuppy inspired Mary

  • Superman hold for 10 count around the circle
  • Banana hold for 10 count around the circle


3 spots still open for Blue Ridge Relay

F3 Dad’s tomorrow at Fletcher Park at 9am?


YHC took us out in prayer.

Strong Work by all the PAX today!

As always a privilege and an honor to lead!