“Work hard and give your absolute best so that the person next to you can succeed.” – typical Coach pregame chatter
YHC pulled into City Park, and found it desolate except for two warriors (Bogey & Tool) standing at the Foundry location. These two were joined by two others and YHC to bring our Pax up to 5 on this gloomy gloom (is that a thing?). It did mist the whole beatdown, so we can make it a thing. Let’s get to it…but first…
DISCLAIMER
The Thang
Mosey over to the track, and line up at the midpoint of the curve for the first item:
OYO: BLIMPS
Pax: But wait, Shorty…what about the Warmup SSH?!?
Shorty: That’s pish posh! Warmup while you workout!
Run a half a lap to the other midpoint on the curve, and do this:
Burpees x 5, then run
Lunges x 10 (1 rep = both legs), then run
Imperial Walkers x 15 (1rep = both legs), then run
Merkins x 20, then run
Plank Jacks x 25. then run
Squats x 30, plank and wait for the 6
See, no SSHs required. Anyway, let’s mosey…problem was that YHC directed the herd toward the flag…mumblechatter ran amok the Pax….YHC was all like:
We ended up at the start of the dreaded highway: Route 66….but first, we did this:
COP #1: Leg-o-Rama
12x Squats IC
Hold Al Gore after the 12th count
12x Low Squat Pulses IC
8x R. Lunges IC
Hold after the 8th count
8x R. Lunge Pulses IC
8x L. Lunges IC
Hold after the 8th count
8x L. Lunge Pulses IC
We jumped on Route 66 to head towards the Refinery:
OYO: Route 66 (eastbound)
12 benches = 12 stops; at each stop, do this:
4 + nth Bench = reps of Dips done at the bench (first bench = 5 dips; seventh bench = 11 dips)… Pax be like:
Arms were toast all around, so they eventually figured it out….mosey over to the Refinery and partner up.
OYO: Pull/Push Circuit
Pax 1: 2x Pullups (best form of your life!)
Pax 2: 5x Merkins (Same as above)
Flapjack, then we repeated this 4 more times. Due to time, mosey back to Route 66.
OYO: Route 66 (westbound)
12 benches = 12 stops; at each stop, do this:
nth Bench = reps of Jump Squats (this was easier to process).
Ouch! Jump Squats suck, but they suck more in the rain! The only thing that saved Walleye and YHC was the singing done by….is a name even required? Tclaps Bogey! Mosey back to the flag with about 2 min to spare…we needed an effective Ab exercise:
COP #2: 1.5MOM
10x Dr. Ws IC
Circle up at the flag, where we held the COT: Countoff, Nameorama, Shoutouts, and Prayer (TAPs for our F3 brothers in Houston).
Thanks for letting me lead this fine group of men!
Moleskin
Good work men! Keep training for the unknown… you never know when you will need to tap into your CSAUP strength!
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