Today we went Old School with a King David style workout with sprints, or YHC’s attempt at them, and pain stops.  It was a brisk day and the PAX were wondering if they had enough clothes on to stay warm.  That concern didn’t last past the warm up.  Here’s what we did.


Warm up with a run around the lower soccer field, Side Straddle Hops x 20, Mountain Climbers x 20, Sir Fazio Arm Circles x 8 x 8, Good mornings x 15

Hustle up to the upper soccer field.  Run from goal to goal, do an exercise, turn around and run back for another exercise, keep going.  Here’s our goal line exercises: 10 Merkins, 10 Jumping Lunges, 10 Burpees, 10 Squats, 10 Froggys, 10 Windmills, 10 Cannonballs, 10 Mountain Climbers x 10, LBCs, and 10 Diamond Merkins

Run down to the Building for some People’s Chair x 60, Balls to the Wall x 25 and Wall Plank x 10.

From there we headed over the playground for a little rotation work.  First two rotations included 10 Pull Ups, Alternating Step Ups and Decline Merkins, Rotations three and four included Hanging Knee Raises, Double Jump Ups, and Incline Merkins (dealers choice).

We finished off with 6 Minutes of Mary: Mountain Climbers x 20, Freddy Mercury x 20, Windshield Washers x 20, Charlotte Style Homer to Marge x 20, Mountain Climbers x 20, Hello Dolly x 20.


Lots of good energy out there today.  YHC hates running, so the soccer field runs were necessary.  The USMC Mud Run deadline is today, so sign up.  It’s time to HC for the Spring Custom GoRuck, talk to Yo Yo.