Max Bandwidth Official Launch
The 4th F is for Fiber…Keeping it 1,000
In honor of our official launch, YHC used a “Max Bandwidth” theme for the morning’s workout. The max bandwidth available in the area is a gigabit per second fiber connection, also known as 1,000 megabits per second. Two 1,000 meter runs and 1,000 total reps of exercises hopefully stretched our PAX to their max bandwidth.
Warm Up (cumulative rep count in parentheses)
-40 Side Straddle Hops (40)
-80 Forward Sir Fazio Arm Circles (120)
-40 Moroccan Nightclubs (160)
-80 Reverse Sir Fazio Arm Circles (240)
-10 Windmills (250)
-20 Helicopters (270)
-20 Sumo Squats (290)
-40 Mountain Climbers (330)
-20 Merkins (350)
Quick jog to the playground
The Thang
Split these up as necessary to allow for rest and space on the bar:
-15 Pull-ups (365)
-20 Squats (385)
Quick jog to the picnic bench shelter
-20 Dips (405)
-20 Herkins (425)
-20 Left-Right Step-Ups (445)
-20 Dips (465)
-20 Right-Left Step-Ups (485)
-20 Derkins (505)
~1000 meter Indian Run to the rock pile
-45 Colt 45s (550)
-10 Side Raises (560)
-10 Front Raises (570)
-15 Shrugs (585)
-10 Bent Over Flies (595)
-45 Colt 45s (640)
-10 Side Raises (650)
-10 Front Raises (660)
-15 Shrugs (675)
-10 Bent Over Flies (685)
-45 Colt 45s (730)
~1000 meter jog back to the flag
-60 Toe Taps (790)
-10 Mike Tysons (800)
-40 High Knees (840)
-30 Freddie Mercuries (870)
-40 Shoulder Taps (910)
-40 Low Slow Flutters (950)
-20 One-Legged Homer-to-Marges (970)
-20 Hello Dollies (Leg Spreaders) (990)
-10 Burpees (1000)
Mary
-None
COT
Count-a-rama: 13 PAX
Announcements: 9/11 Memorial Stair Climb is scheduled for 6 am on Monday, 9/11, at Carter Finley Stadium
Good work! It’s a great start for Max Bandwidth. It was an honor to lead you this morning.
