With the next week being largely a vacation week for most, in my mind, today was the ultimate hump day of the year. Also, Boyardee’s Q last week and the introduction of Bernie Sanders up the main hill was a bit inspiring. This made me think hills were in order (hump = hills) for my final Q of 2017. I’m not sure if I maximized the potential of the #theBigHouse hills potential yet, but today was a good start…. to be perfected in 2018.
Warmup:
SSH x 50 fast
Arm circles x 10 (Forward and Reverse)
WMH x 10
Burpees in cadence (6 count) x 10
The Thang – Hills:
Divide into two groups
Hill #1 (clubhouse stairs)-
Group 1 sprint up steps x 2. Group 2 does exercise and then switch. (increment stairs one each time)
exercises: Burpees, WWIIs, Sumo squats
Mosey to hill #2
Hill #2 (Northside of Great Ridge next to cranky neighbor)-
Group 1 sprints up the clubhouse hill 2 times. Group 2 does exercises.
exercises: more burpees, lunges, merkins
With no emergence of cranky neighbor, we mosied on to hill #3
Hill #3 (Southside of Great Ridge)-
Partner up. Size does matter.
Buddy carry hill climb
5 burpees at the top for all pax, Switch
Mary:
Heels to heaven x 25
LBCs x 25
Flutter x 20
Crab jacks x between 10 and 12 (Nescafe)
Boat canoe (Mr Woodcock)
COT:
Announcements-
Happy holidays to everyone. Safe travels. Don’t forget three more workouts this week. AMRAP, The Wall, and Basecamp.
BOM- Thanks to all the pax for being a great foundation for me in 2017. Looking forward to 2018.
Welcome Tuco! Sorry, we might need to rename you. Waiting for a ruling on that.