YHC had a long day and late night down in Newnan yesterday and was admittedly looking forward to the fart sack this morning until I remembered I had the shovel flag in the back of my car and committed to Q today’s beat down. Yet another example of how accountability leads to strong daily habits and ditching out on my fellow PAX was not an option. 5 HIM’s locked shields this morning in the gloom to help each other start the day right.
Warmup:
- SSH x 20 IC
- Cotton Mill x 12 IC
- Hillbilly x 15 IC
The Thang:
Gather by the playground parking lot for some suicide BLIMPS
- Rd 1
5 Burpees – run to the first crosswalk and back
10 Lunges (both legs count as 1) – run to the second crosswalk and back
15 Imperial Walkers (same count as lunges) – run to the baseball field sign and back
20 Merkins – run to second crosswalk and back
25 Plank Jacks – run to first crosswalk and back
30 squats
- Rd 2 – same as above except: Bear Crawl to first crosswalk, Duck Walk to second crosswalk, run to baseball field sign
Next we moseyed to the pavilion for some rings of fire
- Howling Monkey x 3 rounds
- Crunchy Frog x 3 rounds (PAX holds open frog position while waiting)
- Carolina Dry Docks x 2 rounds (PAX holds biceps plank while waiting i.e. wrists facing out)
Next, mosey grab a coupon for a modified colt 45
3 rounds x 15 reps each on YHC count – curls, overhead press, skull crushers
Next, grab a bench for
- Step-Ups x 30 IC
- Incline Merkin x 15 IC, rinse and repeat
MoM:
- Flutter kicks x 20 IC
YHC had another morning meeting to race to in Decatur and had to skip out prior to COT.