YHC saw an opening on the Q sheet earlier in the week and felt compelled to jump in to #AnimalHouse territory. 6 PAX came out of the gloom with coupons in hand ready to get to work. And that’s just what we did..
Warmup:
- SSH IC x20
- Imperial Walkers IC x10
- Willie Mays Hayes IC x10
- Good mornings IC x10
- Slow Merkins IC x20
- Jog down hill, quick turn and sprint back up
- Grab coupons and mosey to the pull up bars around the track
The Thang:
- Phase 1: 1, 2, 3 + 1
- 10 Pullups
- 20 Over head press
- 30 Goblet squats
- 100 meter sprint, jog back to start
- Repeat, this time multiply by 2 (20, 40, 60 + 200 meter sprint)
- Repeat, this time by 3s (30, 30, 30 + 300 meter sprint)
- Switch coupons as needed
- Phase 2: 1, 2, 3 +1, take 2
- 10 Bent over rows
- 20 Curls
- 30 Dips
- 100 meter sprint
- Repeat, same iteration
- Switch coupons as needed
- Phase 3: The Field
- Mosey to the 50 yd line and face the goal posts
- Bear crawl to the goal post
- Crawl bear back to the 50
- One-legged hop to the goal post
- One-legged hop to the 50
- Mosey to grab the coupons and head back to start
Mary:
- Heels to Heaven IC x35
- LBCs IC x25
- 6in hold for 30, to Flutter kicks IC x25, to 6 in hold for 30
Announcements: @Groupie is starting an Adventure Race channel. See Slack for deets
COT:
- Prayer requests for Teagan. She is 7 years old and struggling with a new bout of Radiation Therapy to fight her cancer. Please keep her and her family in your prayers.
- @Graceland took us out
It was an honor to be a part of this group today. We had men at all levels of fitness working together and pushing each other to go just a little harder/longer/faster. We stuck together and encouraged each other throughout the workout and that is what this is all about. It is a blessing to be a part of such an incredible group of men. Thank you for the opportunity to lead.
SYITG
OPEC