Asheville Sandwich

YHC is doing a GORUCK Tough in Asheville this weekend – So here is the Asheville (Abs) Sandwich beatdown

WarmUp

Every Flex Seal Q beigns with “Good Mornings”

Alternating Toe Touches

Imperial Storm Troopers

Windmills

Mosey to Cul-de-sac

The Thang

5 Count Asheville Abs

Side Straddle Hops

Lil Arm Circles

Reverse Lil Arm Circles

Mosey to the bottom of Walgreens hill to find this:

10 Burpees OYO

B.L.I.M.P.S starting @ 10 reps increasing by 5 reps @ bottom of walgreens hill

Mosey to top of walgreens hill , grab a block and head over to lighted corner with Guard Rail (for later Tricep Dips) to find this:

M.O.U.N.T starting @ 10 reps increasing by 5 reps @ top of walgreens hill (put your Blocks up after Dips)

Mosey up or down the hill after each individual exercise

Burpees for the six after Squats

Mosey back to Walgreens for 3×3’s

• Partner 1 People’s Chair on the Wall
• Partner 2 Hold Plank
• Partner 3 lap around Walgreens
• Repeat until each PAX has completed 3×3 two times
• Rocky Balboas for the six

Mosey to Parking Lot

Out and Backs on a Parking Lot Line with Inch Worms and 20 RBC’s

Mosey to Cul-de-sac

5 Count Asheville Abs

Mosey to where flag should be

Humpies

Side Straddle Hops

Iron Cross Stretches

Butterfly Stretches

Count off & name O Rama

COT:

YHC is doing the GORUCK Tough “Horse Solider” event this weekend. The Horse Soldiers were a small group of Green Berets who drove the Taliban out of Afghanistan post 9/11by winning the hearts and minds of the locals. Effective communication and persuasion made these heros. We as leaders in our communities, homes, churches should learn from their example how important effective communication is.