YHC wanted to fill this workout with things he loves and things loves to hate. Before the ME, 4 Pax gathered to patrol the BC streets at an epic pace and 3 others hit the best bar in the neighborhood. There were a total of 26 when the ME started.
The Warm Up:
- SSH: IC x20
- Arm circles: IC x9
- Reverse arm circles: IC x9
- Good mornings IC x10
- Willie Mayes Hayes: IC x10
The Thang
Sprint from one entrance of the AO to the next, do 10 merkins, Sprint back and repeat
Mosey to the gazebo by the school buses and split into 2 groups
- Dips IC x30 and 30 squats, Flapjack
- Dips IC x20 and 20 squats, Flapjack
- 30 Step Ups and 30 John Drama’s, Flapjack
- 15 Step Ups and 20 Jonny Drama’s, Flapjack
Mosey to ally behind the school
Pair up, one partner squats the other hold peoples chair until 100 merkins are done switching as needed.
One partner does LBCs while the other hold BTTW until 200 LBCs are done, switch as needed.
Return to the starting point:
Line up on the side of parking lot
- 1st round: bear crawl to mid parking lot, sprint the rest, mosey back
- 2nd round: lung walk to mid parking lot, sprint the rest, mosey back
- 3rd round: crab walk to mid parking lot, sprint the rest, mosey back
- 4th round: mosey to center 10 burpees, mosey the rest, mosey back 10 Burpees
Mary:
- Flutter Kicks
- Freddie Mercury’s
- Corpse Pose
- Ring of Fire Merkins
Moleskin:
During dips one PAX commented about the amount of butt sweat on the bench from the previous group, this seemed to confuse him as “this was a station for dipping not sitting”.
Announcements:
- Wednesday the Big House will converge with the Cougar.
- Saturday 8/18 there will be a Habitat Build, see the 3rdF channel for details, Shake It is the QIC.
COT/BOM:
Tough Vs Stupid
With a rash of recent injures, I found something I heard on a pod cast important regarding over-training. The question asked was “Are you more ready for life because of your training or less ready because you are broken.”* We should all be more ready to help a friend move, run a 5k and whatever else should come up because of our workouts.
*Jason, The GoRuck Show – Hard vs Stupid