YHC was honored to lead the 11 PAX in a HUMID AND HOT session at Kenny’s Grave. This would be another painful Tour of Fuquay-Varina. The PAX were warned that this would be a speed/interval workout and that they would only get out what they put in. this morning. In other words…push yourself to your max. The PAX are stepping up and there have been 26 posting at the first two workouts of the week. Let’s hit over 50 in the next two to finish out the week.
WARM UP
Jog around the Community Center to the parking lot
SSH x20
Imperial Walkers x20
Good Mornings x10
THE THANG
‘Pole Position’
This is a modified version of an Indian Run. PAX head out in a full sprint to the next pole (street light). Immediate SSH’s until all PAX finish. Recover on the way to the next pole (lunge walk, jog, etc.). Continue until we reach the neighborhood (a little short of a mile).
‘Climb the Hill’
At the base of ‘the hill’ in the neighborhood the PAX partner up. While one partner does a full sprint up the hill and recovers on the job back down, the other partner completes a circuit of Merkins x10, Squat Jumps x10 and LBC x10 (keep doing the circuit until your partner returns). Most PAX were able to complete 60 reps at a time. Complete 4 rounds of this!
‘Homeward Bound’
The PAX start the long trek back to Kenny’s Grave. At the base of the other hill, grab a partner and wheelbarrow as far as you can go. Keep switching until you reach the first street. During the jog back, stop and do random Merkins, Lunges, Planks and some final sprints.
MARY
Freddy Mercury x25
COT
Prayers for all and thankful for such a strong group of men! Peak Week took us out.
