Whew, it was a chilly one this morning! The first post for YHC in the heavy frost this season. At 0700, three brave souls were ready to take on the day and the cold. Between 0700 and 0703, three more braved the gloom for a total of 6. Six worked out perfect for the workout.
Warm Up
SSH x 30
WMH x 12
Harvester x 12
Good Morning x 12
Batwing x 15 count
Mosey 3/4 round the 11 v. 11 field
The Thang
Sprint to opposite end line for one circuit of:
High Plank x 15 ROF
Low Plank x 15 ROF
Snowflake Plank x 15 ROF
Sprint to opposite end line for one circuit of:
High Plank x 10 ROF
Low Plank x 10 ROF
Snowflake Plank x 10 ROF
Sprint to opposite end line for one circuit of:
High Plank x 5 ROF
Low Plank x 5 ROF
Snowflake Plank x 5 ROF
Sprint to opposite end line for one circuit of:
Back Plank x 15 ROF
R. Arm High Plank x 15 ROF
L. Arm High Plank x 15 ROF
Sprint to opposite end line for one circuit of:
Back Plank x 10 ROF
R. Arm High Plank x 10 ROF
L. Arm High Plank x 10 ROF
Sprint to opposite end line for one circuit of:
Back Plank x 5 ROF
R. Arm High Plank x 5 ROF
L. Arm High Plank x 5 ROF
Mosey to the Rock Circuit
Plank walk 3/8 of the way around the circle
Opposite direction plank walk 3/8 of the way around the circle
Pick up a brick sized rock
High plank with rock in the right hand, 90 degree arm circles x 10 CC
High plank with rock in left hand, 90 degree arm circles x 10 CC
High plank with rock in right hand, Superman arm circles x 12 CC
High plank with rock in left hand, Superman Arm Circles x 12 CC
High plank with rock in right hand, elbow 90 degree arm circle x 15 cc
High plank with rock in left hand, elbow 90 degree arm circle x 15 cc
Mary
Right legged 1/2 steinl
Left legged 1/2 steinl
40 CC flutter kicks
20 Box Cutters
10 Merkins
COT
F3 2nd F BBQ, sign up on google doc: https://docs.google.com/spreadsheets/d/1-MfGB8_WodHnjR4mk8BtRDorlKt2X4cIAx1dcqVkpOA
Prayers of thanks for F3, and they guys that brought each of us out
H/t to Nails for taking us out!