Back again to Knightdale’s BEST workout AO! 7 pax joined YHC for a tour of the Station Park. Here’s what we did.

The Warm Up:

  • SSH x 20 IC
  • IW x 10 IC
  • GM x 10 IC
  • WM x 10 IC
  • Prisoner Squat x 10 IC
  • Slow Murcan x 10 SC

The Thang:

Indian Run to the 1st Rock Pile .Grab a “Stayin” rock. All called excercises are 10 count IC.  After the called exercise drop your rock and rotate to the right…

  • Rock Curl
  • Rock Tricep Extension
  • Rock Shoulder Press
  • Rock Round the World – rotate the rock around your head and back SC on these
  • Rock Squat
  • Rock Bent Over Row
  • 8 Count Rock Your Body – Squat, Curl, Press Tricep Extension then back to start

Indian Run the long way back to the shelter and on the way a brief pit stop for…

  • 5 rounds of Wind Sprints (Sound off in the comments if you have a guess as to how long the sprint was. I’m guessing maybe 50m?) Sprint AYG from one side to the other then recover walk back to the start.

Mosey over the shelter for…

The Beast – 6 stops – 6 reps – 6 exercises

  1. Murcans
  2. Squats
  3. LBCs
  4. Hand Release Murcans
  5. Alternating Left Right Lunges – Some of the more INTENSE Pax did jump lunges and increased the challenge.
  6. Burpees

Indian Run back to the circle for

Mary:

39 degrees when we started so…

  • American Hammers x 40 IC

Today while we were running I could hear one pax huffing and puffing behind me. Whoever it was I was wondering if I needed to make a stop and do some recovery. When I turned around it was CiCi. The man toughed it out though with no recovery counts and even smoked us on the last set of Burpees. You sir are a BAD @$$

Announcements:

  • The Mule
  • USMC Mud Run – Wake Forest has 2 teams and possibly looking to create a 3rd.
  • Need Q’s for the AO’s so sign up for a full or half.
  • Lots of guys dealing with injuries so if we get enough interest we can try to do some alternate injured list work outs for them on the sideline. See Moonshine and Ollie if interested.

Prayer Concerns:

Palin’s father and his heart. Dr. was able to catch a clogged artery before he suffered another heart attack. Praise/Prayer.

BOM:

Patina lead us in prayer

NMS:

Nothing poetic or interesting to say today. Just plain tired though, Moonshine put it on us yesterday. Rest is important so make sure you’re getting enough. Just happy to be surrounded by men who motivate me to get up, get out and post. Iron Sharpens Iron. An honor to lead. See you in the gloom

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