2 courageous PAX hit the Lone Pine for some EC work while the rest of us hit the snooze button a few too many times before making it to the ME on time and ready to get started. In true #Rameses fashion, this workout was inspired by my Tar Heels and the uphill battle they will likely be fighting on the gridiron for the rest of the season. 4 INTs!! WTF?! But I digress…It is YHC’s experience that any exercise can be made significantly more difficult, when slightly modified to add a climb or descent element. Lucky for YHC, #Rameses is chock full of options for crafting such a workout (coincidence?…). With the PAX eager to get their heart rates up, we got to it.
Warmup:
- SSH IC x30
- Imperial Walkers IC x20
- Willie Mays Hayes IC x10
- Slow Merkins IC x10
- Overhead claps IC x30
The Thang:
- Count off by 3s
- Break up into three teams for a 3 stage circuit
- Stage 1: Sprint/Burpees – from parking lot to Country Club Rd
- Sprint to Country Club Rd, 10 burpees, sprint back down and go to stage 2 (as a team)
- Stage 2: Bunny Hop/crab walk
- Bunny Hop to the top of the parking lot, 20 jump lunges (SC), crab walk down, then move to stage 3 (bottom of lower hill – gate)
- Stage 3: Gorilla Crawl
- Gorilla Crawl from gate on OEC hill to the top of the hill, then move to stage 1
- Complete as many rounds as possible
- Stage 1 was the pace group for the other two stages
- The timing didn’t work out quite as well as YHC would have liked, but the PAX (as always) proved to be professionals and go with the flow. With a quick audible, the PAX added many rounds of plank holds, right arm up, left arm up, low plank hold, etc. while waiting on the Stage 1 PAX to return before moving to the next stage.
- The PAX completed 2+ rounds of all Stages. Very strong work!
Mary:
- Flutter kicks IC x50 – Shout out to Bushwood!
- And the grand finale – Floyd Planks IC x10. Which admittedly was very anticlimactic, but felt like the right thing to do at the time (YHC was spent!)
COT:
- Announcements:
- Uzi has the Q at OLC tomorrow, God help us all.
- $5 donations for @Blindside at #Animalhouse on Friday – Some jack@ss stole his weights out of his truck a few weeks ago while he was working out at #Animalhouse. He is now trying to rebuild the pain jungle he brings with him to every workout. Help if you can!
- Prayer requests: Many prayers to all the PAX (27 total – 3 teams) headed up to the VA/NC mountains this weekend to compete in the Blue Ridge Relay. Safe travels! We know you will represent! Also, we have 3 PAX competing in the Heavy, Tough, and Light Ruck event in NY this weekend. Go get it boys!
- Big Easy took us out
It is always a pleasure to lead such a great group of men. Thank your for the opportunity! Y’all inspire me everyday to push harder, go longer, and most importantly, to be a better person in all facets of my life. Thank you for your encouragement and the example you set everyday.
SYITG
OPEC