6 men met on a chilly January morning for a solid, total body workout. After reading the beat down that Pyro put on everyone, I promised to stay away from any burpees – so YHC focused on a total body workout that covered the Head to Toe and it turns out, a lot of torso. As the clock struck 7am (and 2 fingers peeled in) – we jumped in:
- SSH x 25
- Imperial Walkers x 20
- Cotton Pickers x 10
- Wide Cotton Pickers x 10
- Cat Stretch
- Downward Dog x 3
- Upward Dog x 3
- Shoulder/Tri Stretch
- Neck Stretch
After a thorough warm up we moseyed to the side field for:
3 cones and an agility ladder awaited the PAX for several rounds of work.
In an assembly line fashion each man bear crawled to cone 1. Upon reaching cone 1 – perform 3 merkins – then proceed to cone 2 – perform 3 merkins – round the turn and bear crawl to the agility ladder for plyo pushups down the ladder and bear crawl back to the starting point.
Continue until each man has completed 3 rotations
Giving the upper body a break, we continued the assembly line with each man duck walking to cone 1. Upon reaching cone 1 – perform 5 sumo squats – then proceed to cone 2 – perform 5 sumo squats – round the turn and duck walk to the agility ladder for side to side squats down the ladder. Duck walk back to the starting point
Continue until each man completes 3 rounds
Pair up into partners. Partner A wheelbarrows to cone 1 to complete 1 derkin. Wheelbarrow to cone 2 to complete 1 derkin. Wheelbarrow around the turn to the agility ladder for plank walks down the ladder and back to the starting point.
For a quick cool down we made our way to the wall for 1 round of Wall Sits – 15 slow count per man
The PAX moseyed to the other side of the school for some box work. The following exercised were performed:
Box Step Ups (with a knee up) x 20 (10 per leg)
Dips (legs extended) x 20
Reverse Grip Irkins x 15
Bulgarian Split Squats x 20 (10 per leg)
Merkin Step Ups – work your way around the box. At the top complete 1 merkin (2 merkins per side)
Calf Ladders – series of calf raises on each step – 5, 10, 15, 20, 25, 30. Quick stretch and work back down.
We moseyed back to the front for:
Mary (round robin style)
Freddy Mercury x 25 (Travis)
Dying Cockroach x 25 (Bitcoin)
American Hammers x 25 (4 count) – (Two Fingers)
Superman/Banana x 8 (Acolyte)
WWI x 15 (Black Dog)
Bird Dogs x 10 (Cracker)
Ended with Announcements and Prayer Requests.
Fartlek – Deuce
Ruck It – Bitcoin
Bushwood – OPEN
Point – OPEN
Bear – OPEN
We definitely need some Q’s to step up for the coming weeks. Schedule is wide open. If you’ve never Q – consider Co-Q with a veteran. Thanks for the opportunity to lead. It was good to be back. Have a great weekend everyone!!!