Day 2 of my birthday Q in Durham. Once again YHC was going to severely modify his Q from its original format due to the massive amounts of snow and ice still present. 5 PAX came out for an EC ruck. 3 ruckers had to leave, but luckily a few more cars pulled in the parking lot, and we were 8 strong for the workout.
Warm-Up
- SSH x50
- LBAC forward x10
- Overhead Claps x10
- Seal Claps x10
- LBAC backwards x10
- WMH x10
- Good Morning x10
The Thang
PAX partner off to perform the first series of exercises. YHC set out 5 cones prior to the work out with four corners and one in the center. One partner would stay in the center doing SSH while the other partner ran to one of the corners to perform 20 reps of the given exercises. After completing the reps you run back to the center to tag in your partner who then runs to the corner to complete the same exercises. All PAX got to each corner twice.
- Corner 1: jump lunges (10 each leg)
- Corner 2: WW2s
- Corner 3: jump squats
- Corner 4: American Hammers
Slow mosey over to the BFH, anything that looked like water was actually black ice. Gorilla crawl to the top. This took us in the neighborhood of six minutes to get to the top.
After regaining feeling in our legs, we jogged down into the bus parking lot at Githens which was almost completely clear of snow and ice. We lined up on the first line of the parking spaces. YHC instructed the PAX to broad jump to each line and perform 10 squats (100 total). We then changed broad jump to bear crawl and substituted merkins in place of squats for the trip back. We concluded our time in the parking lot with a parking lot suicide making sure to touch each line with your hand every time.
Mosey over to the track for some wall work. We did 20 slow count dips followed by 20 step-ups. Then, 15 slow count dips folllowed by 15 step-ups. With time running out, we went through a different gate, and trudged through the woods and back to the turf field.
Mary:
- 40 Cadence Count flutter kicks
COT:
- The Bull is coming your way April 14th. It will be a four hour event consisting of 1st, 2nd, and 3rd F. Location is not yet determined.