Intro:
Verily, the clouds parted and the rains stopped, allowing YHC to have most excellent conditions for this VQ. I’m a big fan of working through a circuit and the soccer field presented the perfect setup for such a workout.
Warmup:
20x SSH
20x Imperial Walker
20x LBAC and reverse
12x WMH
The Thang:
We moseyed to the soccer field, with 3 PAX collecting a few rocks for our workout. Stations were assigned as follows:
Sideline 1’s stations (corner, midfield line, corner): Burpees, Curls, Air Squats
Sideline 2’s stations (corner, midfield line, corner): Overhead Presses, CDDs, and Bent-Over Rows
Center station (midfield): Hold plank
The Burpee station served as our timer. Each PAX completed 10 burpees on the first circuit, 9 on the next, etc. Run to Curls, everyone moves over. Realizing that we were a little too spread out, YHC gradually moved the circuit towards midfield, ending with each PAX finishing their 6 Burpee-circuit, followed by 5 Burpees OYO for everyone. Running in between stations kept for constant movement and a lot of sweat.
Mary:
Mary with a ROF.
20x Flutter Kicks
20x LBCs
10x Hammer
15x Makhtar N’Diayes
20x Boxcutters
Sprint to goal line and back
5x Merkins
COT:
Prayers for YHC’s relative facing a recent cancer diagnosis. Welcomed FNG 16 Seed after months of prodding my Knope, OPEC, and YHC. Hopefully the first of many.