- When: 09/19/2017
- QIC: SeatDown
- The PAX: Drone, Jumanji, LIFO, Xenu, Synapse, SOC, Chicklet, Pyro, I-Lean, Brief, PUD, BigBird, Snuffy, Earshot, Disco, ThroatSwab, Bing, Dr. Okie, SOD, FNG - Sprinkles, SeatDown
Title: “A Farmer’s Life (Day 1)”
21 brave PAX showed up to the first of a two part cinderblock beat down. YHC did alter the program the night before due to some smack talk from one of the youngins who shamefully fartsacked, as well as due to a train delaying a good portion of the PAX. But that’s how it goes, think on your toes and push forward. The goal was to smoke the arms and shoulders and get the heart rate up. I believe we succeeded. YHC embraced his roots (being from one of those I states) and adopted Xenu’s farmer theme.
Welcome and Disclosure…
Circle of Pain: 15 Min
- 15 – Toy Soldiers, Don Quito, Squats; 10 Burpee
- 30 – Arm Circles (Big/Small/FWD/Backwards)
o This hurt a lot – partially to really wear on the arms, partially because PAX were taking their sweet time walking up
- 10 Burpees / 20 Hand Release Merkins (should not have done IC) / 10 Burpees
- Pair up and Indian Run 1 lap around track
Thang:
- DORA 1,2,3 with Cinderblocks
- 100 Sumo Squats holding cinderblock at bottom (Collecting Hay from ground)
- 200 Overhead/Military Press with cinderblock (Putting it in the truck)
o Traditionally the arm exercise is only for 100 reps, but YCH intentionally switched the squats and presses to increase the arm focus
- 300 kettlebell swings because Feud says we need to work out our hips more (Swinging up, into the barn)
- Enhancement: a code was set out 20 yards from the start line – The “running PAX” would army crawl to the cone, then run to the far side of the field, then army crawl from the cone back to his partner
o The Army crawl was to ensure Twinsie’s white short got dirty but it also sucked, upped the effort level and skinned up some elbows pretty bad – bonus
COT – YHC shared “The Benediction” by Jimmy Needham