11 PAX came out for a litte Coach Doherty & YHC beatdown. Something special happened today…. Coach Doherty was 2 minutes early.
THE THANG
Warmup (Courtesy of YHC)
- Good Mornings x10
- SSH x20
- Mountain Climbers x20
- Fazio x10
- Reverse Fazio x10
- Run to the top circle, hop the fence on the way
Mount Metabolism (ok so YHC wrote this backblast a little late, this hill didn’t get named until the next workout, but lets go ahead and get the name recognition established)
- Run up the hill
- SSH x20
- Run down
- Bear crawl up
- SSH x20
- Run down
- Gorilla hop up
- SSH x20
- Run down
The Ramps
- Spiderman up the long ramp
- Bearcrawl back down
- People’s chair
- Repeato
- People’s chair-o-rama
The Court
- Split up into 3 stations
- Dips x20
- Irkins x20
- Pullups x10
- Repeato x2
- Lunge walk down
- Back peddle back
- Long Jump down the court
- Reverse lunge back
- Karaoke down and back
Picnic Shelter (Courtesy of Coach Doherty)
- Grab a rock and head to the picnic shelter
- Rock stays put and everyone rotate
- Left Leg Lunge
- Right Leg Lunge
- Squat
- Repeato x3
Merkin Handball
Ahh, the new addition to The Crick. Two goals, two teams, black shirts and everyone else (some things were just meant to be). Rules went as follows: If the ball hits the ground everyone drops and does 10 merkins. If a team scores, the receiving team does 10 burpees. Final score was 2-1 black shirts naturally. Countless ball drops occurred so plenty of merkins to go around with some burpees to finish us off.
Mary
- 6 minute ab routine consisting of several exercises surely we have all read about before. Sorry memory did not serve YHC well today.
COT
- The Crick has Two mudrun teams locked and loaded. Would love to setup a third. $55 deadline is July 15. $65 after that.
- Hoping to get a Custom Crick Shirt order together soon. Nutter is Qing the design. Stay tuned!
