After a week of fartsacking, it was time for YHC to get back into some routine. What better way to start than with a Q.
10 men gathered in the gloom to start their week off the right way.
After a quick disclaimer, we were off..
but wait, Slaughter starter- 5 burpees OYO
We’re off, Mosey to rocks
COP #1: WARM UP
Windmill X 15
SSH X 15
Merkins X 20
Mtn climbers X 20
Arm circles OYO
Air squats X 25
Grab 2 smaller rocks, yes 2!!
Mosey to inside of track
COP #2: STRENGTH w/ both rocks
Shoulder shrugs X 15
Bench press X 15
Squats X 15
Arm raises to side, front, overhead X 5, respectively
Repeat 3 times
Run around track 2 times holding 1 rock Stopping every quarter lap and do 5 burpees, total of 40 burpees
Grab your friend and mosey to playground set. Take turns doing max pull ups, plank while waiting for turn.
mosey to outfield
COP #3: MARY
Russian twist X 25
LBC X 25
Flutter kicks X 25
Hello dolly X 25
Penguin X 25
Plank 1 min
Drop off your best friendS.
Sprint to flag
1 min to spare, 5 more burpees OYO
Total of 50 burpees today, PAX! nice work.
finish with COT- count off, name o rama, announcements and prayer.
Thank you for letting me lead.
-Cowbell
