When Knope and YHC heard that Bell’s was on the DL this week, we jumped at the opportunity to team up at HOP.  In fact, we thought the PAX wouldn’t mind teaming up as well, so that’s just what we did.

Warmup:

• SSH IC x24
• Willie Mays Hayes IC x12
• IW x 12
• Hillbillies x 12
• Ladder Jacks x 5

The Thang:

With the hope of tapping into the competitive spirit of the PAX, YHCs crafted this beat-down in the form of a two team race with many different iterations.  Each team will grab steel then line up near the curb at the bottom of the parking lot.  Races will be one way ‘sprints’ up or down the parking lot, stopping at each of four islands for some work.  Mode of travel (MOT) changes after each iteration.

To stagger the teams appropriately, all PAX lined up for a little AYG sprint around the large parking lot, then lined up in order of finish and counted off by 2s.  With the teams set, we got to work.

•  Race #1  – MOT – sprint
  • Merkins – Standard, diamond grip, wide grip, hand release
• Race #2 – MOT – sprint
  • Squats, LBC, Mountain climber, Makhtar N’Diayes
• Race #3 – MOT – Lunge walk w/ steel
  • Steel – OH Press, Curls, bent over rows, Goblet squat
• Race #4 – MOT – Run w/ steel
  • Curb Merkins – Erkins, Derkins, Right hand offset, Left hand offset
• Race #5 – MOT – Bunny Hops
  • Merkins – Crucible, Dry Docks, True Americans, Booyahs
• Race #6 – MOT – Bunny Hops
  • Heel touches, Box cutters, outlaws, Hello Dollys
• Race #7 – MOT – Crab walk with steel
  • Peter Parkers, Mountain climbers, Parker Peters, Everest
• Race #8 – MOT – Run w/ steel overhead

Who won?…who cares?!  We ALL got stronger today.

Mary:

• No time left for Mary

Announcements:

• None

COT:

We compete because we want to be better.  We push ourselves to raise the bar.  Somehow along the way we inspire others to do the same.

SYITG

OPEC & Knope