- When: 01/15/20
- QIC: Deuce
- The PAX: Blackout, Detour, Triple Play, Gump, Cold Feet, Gizzard, Squeege, Doink, Terminator
9 Pax joined the YHC on a pleasant, warm, January Wednesday. A simple message was offered to embrace discomfort. The focus of today’s workout Core strengthening with a mix of Cardio.
Warmup – 10 SSH IC, 10 HB IC, 10 Reachers IC, LM OYO, DD calf stretch OYO, cat/camel OYO
The Thang
Mosey Lot 1
Core Circuit 1. 10 Hand Release Superman Burpees, 20 H2H, 30 seated scissors, Run 1 Island and back. (3x)
walk Island 2
Core circuit 2. 10 dive bombers, 20 Russian twists, 30 heel touches, Run 1 Island and back. (2x)
walk Island 3
Core circuit 3. 10 banana rolls, 20 crunchy frogs, 30 flutter kicks. (1x)
Mosey Grass Fields
Partner Pyramid Run
Alternate exercise w partner
40 yard run x 5- Bicycle Crunches
80 yard run x4-Bird Dogs
120 yard run x3-Plank step ups
160 yard run x2-Side balance Pushups
200 yard run x1 – both complete
Mosey back to flag
Plank Guantanamo’s.
COT- announcements, Kraken race , prayers for I/O dad, prayers for jobs, marriages, family. Thanks for embracing discomfort today
Deuce