Several PAX did a 5K for EC this morning (maybe 6?), and a total of 13 PAX gathered in the gloom at #houseofpain
Warmup
- SSH x 30
- WMH x 10
- Imperial Walker x 10
- LBAC x 12/Reverse x 12
- Mountain Climber x 10
- Slow Merkin x 10
Thang
Mosey to get steel, and remain in the back parking lot for the first set of exercises: Four Corners
- 20 Overhead press with steel in first corner of parking lot
- Leave steel behind, run to next corner
- 20 Merkins, run to next corner
- 10 Bobby Hurleys, run to next corner
- 10 Burpees, return to start
- Second set – same idea, but exercises were: Triceps extensions with steel x 20, Carolina Dry Dock x 20, Jump Lunges (10 each leg), and 10 Burpees
Lunge Walk with steel out of the parking lot, making our way to the back of the church and the hill there. Mosey up to the speed bump to explain the next set: Sevens
- Partner up, size doesn’t matter
- First man does a set of 7/7/7 with steel: Bent Over Rows, Upright Rows, and Curls, 7 reps each. Repeat until timer gets back
- Second man is the timer – Bernie Sanders up the hill to the island, forward run back down
- Each man goes up the hill 4 times
- Second set – same idea, but 7/7/7 exercises are Core: Flutter Kick, LBC, Hello Dolly. Timer gets to forward run both ways this time
- Each man goes up the hill 3 times (for a total of 7, get it??)
Keeping partners, one final exercise before Mary: Catch me if you can
- First man starts running, carrying steel. Second man does 5 Merkins, then runs to catch him. Switch, rinse and repeato. We accomplished one full lap around the church.
Take the Steel back (some PAX chose to carry overhead), then Mosey back to Startex for:
Mary
- Flutter Kick x 50
- Freddie Mercury x 30
- American Hammer x 20
- Ring of Fire: High Plank/Low Plank alternates, 5 count/man
Announcements
- YHC is excited to be site Co-Q with Bellhop for Romper Room, a new unofficial workout that will invite and encourage 2.0s and Ms to come. The Family that exercises together, sweats together. Or something. Details on Slack in new #RomperRoom channel. Soft launches in August, with Hard Launch planned for 8/31/19.
No Prayer Requests today. YHC took us out. Was an honor to lead, as always
SYITG!