4 faithfuls said no to the rush hour + soccer mom traffic in order to push themselves and grow stronger at YHC's home base. It was hot, the parking lot was full, we had to dodge a few cars, and the running club still can't figure out what the hell we're doing, but we were able to get our full body fitness dose for the evening.
Warmarama
- SSH 25X IC
- Windmill 10X IC
The Thang
We had 2 sandbags (40# and 60#) + 4 kettlebells (2 35#, 40#, 50#)
Starting at the front corner of Bailey Middle School beneath the awning each PAX grabs their weight of choice
Round 1
- Shoulder presses 10X IC
- Run a full lap around the parking lot (approximately 300 meters)
- Squats 10X IC
- Run 2 full laps around the parking lot
- 20 KB swings OYO
- Run a lap around the parking lot
Round 2 – Partner up
- P1 runs/shuffles with sandbag the length of the awning (approximately 35-40 yards), 5 burpees, swaps sandbag with other PAX and returns
- P2 does Muricans until P1 returns then flapjack
- P1 repeato on the sandbag run + burpees
- P2 does squats until P1 returns then flapjack
- P1 repeatos for a third time with the sandbag run + burpees
- P2 low flutter until P1 returns then flapjack
Round 3 – back under the awning
- Bent over rows 10X IC
- Upright rows 10X IC
- Shoulder press 10X IC
- Skull crushers 10X IC
- Repeato circuit
Round 4
- Shoulder press 5X IC
- Run to parking lot island and back (approximately 100 yards)
- Shoulder press 5X IC, Squat 5X IC
- Run to end of the awning and back (approximately 80 yards)
- Shoulder press 5X IC, Squat 5X IC, KB swings 10 OYO
- Run to end of the awning and back
Move weight back to the cars and circle up for Mary
- Freddy Mercury 20X IC
- LBC 15X IC
- Pillow Talk 10X IC (each side)
COT
Moleskin
- Strong work all the way around – mixing in the running absolutely sucked but made for a nice change of pace
- Ramrod informed us that we cannot circle up when there are only 4 of us so we formed a diamond
- YHC's 40# bag is probably down to about 30# after Billy Bob distributed a 1/4 of the sand in the bag around the parking lot (damn filler bags)
- Missed some of the other regulars out there (Burnsy, Capone, NiteStick, Bullet), hope you guys aren't mad at us and will come back soon!