In a effort to bring some pain to the pax the YHC developed a gruesome workout that would be certain to sharpen each man just a bit more,,, but unfortunately the crushing workout delivered by Loveshack, this past Wednesday, was far too similar to what I had planned. Not wanting to push the repeat button on his workout I was forced to reach back in time (some 30 years) to recall some of the exercises that I despised. The resulting workout looked gruesome on paper and turned out to be more painful than I remembered.
Warm up:
-SSH 20 IC
-Cotton Pickers 10 IC
-Windmills 10 IC
-Mountain Climbers 20 IC
-high Knees
-But Kickers
The thing:
Mosey to Pull Up bars
-Pull Ups 5
-Mericans 20
-Pull Ups 6
-Dry Docs 20
-Pull Ups 7
-Diamond Mericans 20
-Pull Ups 8
-Wide Grip Mericans 20
Mosey to Soccer Field
-Crab Walk (feet first) to mid field
-Leg Ups (from sitting position keep one foot and both hands on ground, raise oposite leg and hips into the air,, alternate legs) 20 IC
-Crab Walk (head first) to side line
-Diamond Mericans 10 IC
-monkey walk (move sideways from hands to feet swinging legs around when hands on the ground) to Midfield
-sit through (similar to sit out but bring legs all the way through and rest on hands, then pull leg back through to complete the exercise) 10
-Monkey walk to side line
-double legs 3 point touch 10 IC
Mosey to stairs
-Hop up stairs alternating wide stance and normal stance
Mosey to Tables
-incline mericans 20 IC
-dips 20 IC
-squats 20 IC
-Dips 20 IC
Mosey – down stairs and around to back of soccer field
-monkey walk to sideline
-squats 20 IC
-bear crawl to midfield
– sit through 20
-crab walk (feet first)
-diamond mericans 20 IC
-Lung walk
-spider jumps 4 IC
Circle up
-scissor kicks 20 IC
-leg ups 20 IC
-single leg cross over (on back, bring leg across body and touch ground level with hip,, alternate legs) 20 IC
Mosey to stairs
-hop up the stairs alternating wide stance and normal stance
mosey to tables
-Decline mericans 17 IC
-dips 20 IC
-squats 20 IC
-dips 20 IC
-incline mericans 20 IC
-dips 20 IC
Mosey towards water turn around when hit road and mosey to parking lot
Mary
-LBC 20 IC
-flutter 20 IC
Recover recover
Moleskin:
It was great to see a strong turn out at this mornings workout. There were 14 of us( Cable was there with us but isnt listed on the site). I am always impressed with the dedication and effort displayed by the Race City Pax. The strong men posting at the HTL inspired me to push harder this morning and I was hoping to give each and everyone one that posted today a workout that would give props to the brave HTL men. It would be difficult for me to maintain a workout regiment that approached the level of F3 workouts without the driving support from each of the men at Race City. Each morning is yet another day to improve on the man I was the day before. We each have nothing to prove, yet we arrive each morning with the intent to push each other further, hoping that this effort will be returned so that we may go beyond our self imposed limits. I am thankful for the men in this group and I am honored to be given the chance to lead this group of fine men.
TickTock