Four PAX showed up in the gloom for a rare dry day, but not so rare cold day at The Crick. It was a cozy 29 degrees, but that’s practically shorts weather at The Crick. We said our hello’s, talked a bunch of trash about the PAX that didn’t make it out and dove into YHC’s virgin house of pain.
Warmup
¼ mile jog to top circle
Good Mornings x20
SSH x20
Sir Fazio Arm Circles x10
Reverse Fazios x10
Mountain Climbers x20
Windmills x20
Now that it no longer feels like 29 degrees we moved on to The Thang,
Jog to the soccer field (I believe this is the first time its been dry enough to do fieldwork at The Crick)
Usain Bolt down (half field)
Merkins x10
Usain Bolt back
Air Squat x10
Usain Bolt
Merkins x8
Usain Bolt
Air Squat x8
Usain Bolt
Merkins x6
Usain Bolt
Air Squat x6
Usain Bolt
Merkins x4
Air Squat x4
OYO {
Usain Bolt
Merkins x2
Usain Bolt
Air Squat x2
}
OYO {
Usain Bolt
Merkin x1
Usain Bolt
Air squat x1
}
Couple 10 counts and then jog to the basket ball court and grab some wall
Left/Right Step-ups x15
Irkins x15
Dips x15
Left/Right Step-ups x12
Irkins x12
Dips x12
Left/Right Step-ups x10
Irkins x10
Dips x10
Jog to the buss loop
Spiderman up the railings (right arm leads)
Left foot on the curb Air Squat x5
Right foot on the curb Air Squat x5
Spiderman up the railings (right arm leads)
Left foot on the curb Air Squat x8
Right foot on the curb Air Squat x8
Spiderman up the railings (left arm leads)
Left foot on the curb Air Squat x8
Right foot on the curb Air Squat x8
Spiderman up the railings (left arm leads)
Left foot on the curb Air Squat x8
Right foot on the curb Air Squat x8
Mozy back to the basketball court
Bear Crawl down the court
Crab Walk back
Bear Crawl down the court
Crab Walk back
Thought about doing a Dragon walk for Coach D.. opted out 🙂
Circle up for Mary (dealer’s choice)
WWIIs x20
High left/right flutter 15
Hello Dollies x15
LBCs x15
Froggers x20
Russain Hammers x20
Rosalitas x15
Reverse LBCs x15
COT
– F3 Dads workout on 3/22
– The Crick Saturday beta is still running strong
– GORUCK 5/3
– Thin Blue Line Relaunch soon
