11 total PAX, 9 for the beatdown and 2 runners, graced the Brickyard for a 'volume' workout. Working on shoulder and arm strength this week in preparation for the Heavy YHC decided to share the volume of knowledge with the other PAX today. So here's the skinny:
Warm-o-rama:
20-SSH
15-windmills
10 Merkins
10 Mountain Climbers
10 IST
Let's go Round the World and warm up the shoulders: Mosey down the hill
Partner Up, One Partner Runs around the building and the other Bear Crawls until Partner 1 catches up and switch. Repeato until a full lap around the building is completed, plank till everyone is completed.
Mosey back up the hill and grab a brick (it is the Brickyard afterall)
Circle Up: No rest between sets
15 OH Press w/Brick
15 Curls w/Brick
15 Skull Crushers w/Brick
15 Merkins OYO
10 OH Press w/Brick
10 Curls w/Brick
10 skull crushers w/Brick
10 Merkins OYO
5 OH Press w/Brick
5 Curls w/Brick
5 skull crushers w/Brick
5 Merkins OYO
Mosey with the Bricks, partner up:
Same exercises as before 100 split between two PAX
1 PAX Runs, quadraphelia up the hill, 5 burpees at the top come back and swap.
Intense Mary:
Brick assisted:
25 Flutter Kicks
25 LBCs
25 Mason Twists
25 Heel Touches
10 Flutter Kicks
10 LBCs
10 Mason Twists
10 Heel Touches
Return the Bricks:
Mosey back to AO- 35 seconds left till 6:15 5 burpees OYO
Recover Recover
COT:
Cheez Whiz has his shoe trying on and free beer tonight at Ultimate Ales. Prayers for the first responders and our Military and the PAX. Adjourn for the morning.
Side note: Not much mumblechatter this morning, but we did a lot of a few exercises. Another side note: Make sure fire ants are not on your brick when doing skull crushers, YHC neck looks like it was in a paintball gun fight. Lessons learned and still learning from those who are better than me, I'm grateful for the opportunity to lead and the positive feedback from the PAX. It's a good day to be in F3.
Cheers.