So today at Kenny’s Grave, 12 PAX came out into the Gloom with temperatures dipping into the lower 20’s. YHC continues to be impressed with the steady numbers headed into the New Year and the cold of winter. F3 South Wake has had 4 or 5 FNG’s come out within the last month!
WARM UP
Jog around the field and warm up in the parking lot.
SSH x20
Imperial Walkers x20 (x5 Burpees after 10 and 20)
Good Mornings x10
THE THANG
‘Pole Position’
This is a modified version of an Indian Run. PAX head out in a full sprint to the next pole (street light). Immediate called exercise by the Q (Shoulder Tap Merkins, Squat Jumps, WWII, etc.). Sprint to the next pole and do it again. Continue until we reach the neighborhood (a little short of a mile).
‘Climb the Hill’
At the base of ‘the hill’ in the neighborhood the PAX divide into 1’s and 2’s. YHC stopped by before the workout and dropped of some Cinder Blocks which were a nice surprise for the PAX’s. While 1’s Backward run up the hill holding the Cinder Blocks, completing 10 squat/shoulder presses and then running back down… the 2’s complete a circuit of DECONSTRUCTED BURPEES…Squat Jumps x10, Mountain Climbers x10 and Merkins x10 (keep doing the circuit until your partner returns).
‘Bear Crawl Buddies’
Heading down the hill, the 1’s bear crawl while the 2’s complete 7 prisoner squats and then sprint to catch up to the 1’s…flip/flop and repeat to the base of ‘the hill’.
‘Homeward Bound’
The PAX start the long trek back to Kenny’s Grave. At the base of the other hill, grab a partner and wheelbarrow as far as you can go. Keep switching until you reach the first street. During the jog back, stop and do random Merkins, Lunges, Planks, Indian Run and some final sprints.
MARY
No Time
COT
Prayers for all and thankful for such a strong group of men! Recovery for some of the PAX family and the PAX themselves. The upcoming birth of Micah and for Yosef’s M through the process. YHC took us out.
