0500 – Popcorn and YHC run a 3-mile standard.
0530 – The pax gather and we mosey to the blocks. Disclaimer is given while pax get blocks
Warm-A-Rama
- SSH x 30 IC
Toxic shows up about here with absolutely no hurry-up in his step. *dull*
- Carrot Puller x 15 IC
- Windmill x 10 IC
The Thang
Colt 45
- Low curl x 15 IC
- High curl x 15 IC
- Full Curl x 15 IC
Run a lap
The Hightower
- Burpees x 9 OYO
- Burpee with Plank jack x 9 OYO
- Triple Merkin Burpees – burpee with 3 hand release merkins x 9 OYO
- Triple Jump Squat Burpees – burpee with 3 jump squats x 9 OYO
- Burpee with 3 hand release merkins, plank jack, and 3 jump squats x 9 OYO
Run a lap
Block Things
- Lunge Walk with Block in Rifle Carry x 25 OYO
- Block windshield wipers x 10 IC
- Low Dolly x 20 IC
- Rifle Carry Lunge Walk x 25 OYO
- Pull up x 10 OYO
- OH Press x 15 IC
Bear crawl to other end of parking lane
- Merkins x 15 IC
Bear crawl back
- Skull crusher x 10 IC
Put back blocks
- Slow Squat x 20 IC
Run back to cars
Mary By Committee
- Low Flutter x 25 IC (Cherry Bomb)
- Touch dem Heels x 15 IC (Frogger)
- WWII Sits ups x 15 (Popcorn)
- Hip Dips x 10 IC on each side (The Force)
- Oblique Crunches x 10 IC each side (Carpet Bagger)
Recover. Recover.
Moleskine
- As preblasted, pretty much all the exercises were pulled from YHC's posts at F3 Grand Strand.
- Regarding The Hightower, this is a part of the workout based on Bible Verse: Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. So – 5 Exercises – 9 reps each. This is an absolutely brutal routine. As Rocket suggested, if you do it 3 times in a row it might as well be an IPC workout. Hmmm……wonder what Q would do that?
- The Sword needs Qs – please sign up! Also everywhere needs Qs, please sign up!
- Come on out to Dragon Slayer on Thursday for an IPC/IPC inspired workout. Every Thursday at GCC at 0530 from here until eternity.
Thanks for all who came out today. – CB