14 PAX went beastmode at GCC and grew stronger together. We ran, we did a lot of reps, we carried heavy crap, and lifted the same heavy crap. One of YHC's favorite workouts.
Warmarama
- SSH 20X IC
- Mountain Climbers 20X IC
The Thang
Ladder (all excercises OYO. All PAX start each rung of the ladder together)
- 10 burpees – Run to 6th parking lot island and back
- 10 burpees, 20 goblet squat/press – Run to 5th island and back
- 10 burpees, 20 goblet squat/press, 30 Muricains – Run to 4th island and back
- 10 burpees, 20 goblet squat/press, 30 Muricains, 40 KB swings – Run to 3rd island and back
- 10 burpees, 20 goblet squat/press, 30 Muricains, 40 KB swings, 50 jump squats – Run to 3rd island and back
Mosey to the low wall and partner up
- Partner 1 – Farmer carry with 2 KB's to end of the church building and back
- Partner 2 – Wall jumps unitl P1 returns then flapjack
- Partner 1 – Farmer carry with 2 KB's to end of the church building and back
- Partner 2 – Step ups until P1 returns then flapjack
Circle up in front of the church
- Curls 10X IC
- Shoulder Press 10X IC
- Lawn Mower 10X IC (each arm)
Mary
- Mason Twist 10X IC
- Low Flutter with KB overhead 25X IC
- Low Dolly with KB overhead 15X IC
COT
Moleskin:
- Excellent job by the PAX! You guys really pushed yourselves and each other
- Love that Dragon Slayer has the option to use KB's now, great addition
- Mumble chatter was at a minimum (something YHC strives for) except for when Olive was able to muster a BS call, and then cheers when the ladder phase was complete
- Speaking of Olive, super beastmode on the ladder, you crushed it brother!
- Biscuit, need you to register on the Isotope site brother, that way we can include you in the attendance
- Always an honor to be out in the gloom with you fellas, thanks Bam Bam for the opportunity to lead
biscuit needs to add