YHC did not come into this morning’s workout all that prepared. It’s been a long week taking care of the 2.0’s, a Slingblade Q, and then last night a grueling humidity filled 5k full of hills that around a dozen of us or so ran. But no sense in complaining, I’ve been around long enough to whip together something, and despite all of us running the night before, a dozen of us showed up to get better. Here is what went down:
Conditions:
- Hot, humid, and just plain miserable
Warm-Up
- SSH ICx20
- Humpies ICx20
- ATT ICx20
- LAC ICx20
- Hold position for around 1:00
- Reverse LAC ICx20
- Mountian Climbers ICx20
The Thang:
- B.O.M.B.S.
- Partner Up; P1 begins exercise, P2 runs lap around parking lap (including that awful hill up to offices at HHS), flap jack. Together accomplish a cumulative total of these:
- Burpees – 50
- Overhead Claps – 100
- Merkins – 150
- Big Boy Sit-ups – 200
- Squats – 250
- LIne up for Indian Trot (slow indian run…didn’t think out that name very good; sounds like some type of horrible diarrhea). Make our way to baseball stadium.
- At Stadium
- Tricep Dips ICx10
- Step Ups ICx10
- Wall Sit for 100 count
- Box Squats ICx10
- Wall Sit for 100 count
- Bulgarian Split Squats ICx10/leg
- Wall Sits 120 count
- Calf Raises ICx40
COT/WOD
- Psalm 104:24-35; Just as God has created all that we see, every creature, and all creation and all of these depend on Him; we as men depend on Him to give us strength, wisdom, and provision to be the men and leaders we need to be.
- Prayer time
Moleskin
I just have to say how proud I am of all these men. 9 out of the 12 PAX ran a horrible 5k the night before and 1 of those ran The Bear on Thursday night; and, still they posted! You Hickory PAX could learn something from this and POST AT WHIPPING STICK!!!! Oh yeah, and still managed to figure out a way to post with their M’s posting at FiA! Love my F3 Lenoir brothers!
Friar Out!