5 PAX went for an EC run around Garrett Farms lead by SV and 2 Ply. Loonie threw some medal around in parking lot during this time as well. YHC was excited for the Q today. Tater Tot brought out a member of F3 Orlando, and YHC wanted to make sure he knew what Churham is all about.
Warm-Up:
- Seal Claps
- WMH
- Spider Lunges
- Plank Jacks x10
- Diamond Merkins x10
- Wide Merkins x10
The Thang:
We grabbed some steel and made our way to the hill between front and back parking lots. We started with a Lieutenant Dan up the hill. Lt. Dan is simply performing a lunge on each leg, a squat, and then repeat. At the speed bump, YHC has the PAX finish with steel overhead.
At the top of the hill, YHC had everyone get in groups of 3. One member would take a piece of steel and wait at the bottom of the hill, alternating between 20 overhead press and 20 curls. Another PAX would stay at the top of the hill performing burpees. The final PAX started at the top and ran to the bottom to relieve their partner at the bottom. They would start on steel PT, while the PAX that had the steel runs up the hill to tag out with the PAX doing burpees. Every group got in approximately 4 rotations of this.
We moseyed with the steel back down the hill and dropped it off at the bottom of the main lot. Stealing a page out of Coco’s book, we did a cardio merkin ladder with the islands. Run from island to island increasing the merkin count up to 12, and then coming back down the ladder. Crimson posed the question to YHC on how many merkins that would be. Instead of just giving the answer, YHC taught the PAX that if you do a pyramid workout you can calculate the number of reps by simply squaring the number at the top of the pyramid. Several proud PAX yelled out 144. Yes 12 squared does equal 144. After helping pick up the six, YHC noted that most of the PAX looked pretty gassed, so it was time for mary.
Mary:
- Box Cutters
- LBCs
- Heels to Heaven
COT:
- Prayers for Sonar’s wife. Due to complications she will be delivering the baby early, sometime in July.