After a late cancellation from Champ, who is spending his January in the gym drinking brotein shakes, YHC took the Q with excitement.  In an effort to keep up with Champ’s muscle building we focused our work on functional strength.  It was pretty simple, just carry some heavy stuff around and it will prepare you for when you really need to carry something heavy– like your kid or your wife’s suitcase or a bag of quickcrete or whatever.

Warmup lap

Warmup: SSH x 50, WMH, Good morning, Imperial Walker, Arm circles, Mountain Climbers, Merkin ladder to 10 and down.

Another warmup lap since it was 20 degrees.

The Thang: Grab a partner for heavy carry Dora.

Coupons included: 80lb sandbag, 60ish lb bucket, 50lb ruck, two 45 KB’s, two 30lb sandbells (grib crushers)

Partner one grabs a coupon and runs to mid field, drops coupon and sprints to end and back for a different coupon to return.  Partner two does specified exercise.

Round 1: 400 air squats

Round 2: 200 WWIIs

Had planned a round 3 and 4 but had to audible with time issues.

Lunge walk to mid field, Bear crawl back

backwards run to center of field and circle up

Mary: superman hold, 10 spider-man merkins, superman hold again, high plank regular, high plank single arm, 10 more spider-man merkins.

COT: prayers for healing and strength for Alfie.  We are with you brother!

As always it’s an honor and privilege to lead this group!  Thank you for coming out to work this morning