The vernal equinox has passed and it’s finally spring. Spring means the end of bone chilling temperatures and the threat of snow. At least that’s how it’s supposed to happen down here in North Carolina. Instead, the forecast was calling for snow, and another day with temperatures in the 30’s. Can’t wait to dust off the tanks.
Warm-Up:
- SSH
- Imperial Walkers
- LBAC
- Spider Lunges
- Burp Jacks
The Thang:
Part 1: Paula Abdul
This is one of YHC’s favorite exercises and it’s crazy that I’ve yet to use it in 2018. For those not familiar, you bear crawl two parking spaces forward performing 5 merkins, and then crawl bear one parking space back performing 5 merkins.
Part 2: Lily Pad
Time to work the legs to failure. Frog jump to each island and then to the grass. At each stop perform 10 jump squats.
Part 3: Steel Tabata
Last time YHC Q’d here there was no use of the steel and YHC almost got banned from the Q sheet (https://f3churham.move-marketing.net/island-hunting/). We raced over to grab the steel and did a Tabata style workout. Tabata is 0:20 on and 0:10 off, and YHC modified so that we did 4 sets of each rather than 8 sets of each. After each exercise was completed we did a RYAO sprint to the top of the parking lot, and a recovery jog back to the steel.
- Chest Press
- Goblet Squat
- Bent over Rows
- Skull Crushers
- Shoulder Press
Mary:
- Hello Dolly
- Freddie Mercury
- Heels to Heaven
COT:
- Pray for the passing of Misery’s stepmom
- Prayers for a friend’s husband of OPEC.
- The Bull is 4/14. Need some volunteers for Site Q and Squad Leaders. YHC was a squad leader last year and had a blast.