10 PAX came out of the foggy gloom for a humidity filled workout. Most were trembling at the thought of the impending Coach Doherty beatdown. Some relief washed over them when it came out that Kanye was pinch hitting for Coach. FYI Coach D beatdown has not been dodged, just delayed until 7/30. The last of the 10 PAX to show up was soon to be FNG Flanders who we abducted last wednesday on our way to Mary. Apparently we didn’t scare him off and he came out today for the full beat down.
The Thang
Warmup
- 1/4 mile jog to the top circle
- SSH x25
- Good Mornings x10
- Merkin x10
- Air Squat x10
- Mountain Climbers x20
- Fazio x10
- Reverse Fazio x10
- Imperial Walkers x20
- Dry Docks x10
Twin Peaks
- Frogger to the hill across the street and partner up
- Partner Carry up
- Plank Jacks x10
- Flapjack
- Wheel barrow up
- Squat x10
- Flapjack
- Bear crawl up
- Burpees x5
- Gorilla Hop up
- Burpees x5
- LBCs x10
- 1/4 mile zig zag jog the hill along the road to the lower circle/hill
- 17s on the lower Hill
Merkin Superset
- Merkins x10
- Wide Grip Merkins x10
- LBCs x10
- Repeato x2
At this point FNG Flanders was regretting showing up and needed to lie down for a minute. YHC had some soccer field pain lined up but we didn’t want to leave a man behind so we stuck by Flanders and finished up in the turnaround circle by the lower hill.
More Super Sets
- Left Right Lunges x20
- Squats x10
- Repeato x2
- Mountain Climbers x10
- Shoulder Slappers x10
- Fazios x10
- Repeato x2
Several guys were regretting not having their gloves today. Nickelback personally thanked YHC for doing the bulk of the workout on pavement. That’ll teach you to show up without gloves, besides it could have been a parking lot bearcrawl-o-rama. haha
Mary (Dealers choice)
- Poke the hole x15
- LBCs x10
- Freddie Mercuries x15
- WWIIs x10
- Froggers x10
- LBCs x10
- Heals to Heaven x10
- Burpees x5
COT
- Great work by all!
- Quote of the day by FNG Flanders “Well, I realize the exercises I was doing on my own aren’t really exercises…”
- Tclaps to FNG Flanders for sticking it out. We look forward to having you back!!
- Mudrun signup will remain open at $65
- Nickelback took us out
