- Post Type: Backblast
- When: 01/14/2020
- AO: The Storm
- QIC: Breaker Breaker
- FNG's:
- PAX: Island, Dirt (R), El Tigre (R), Hipaa, Dr. Seuss (R), Anchorman (R), Top Hat
The forecast showed rain, so YHC prepared Wienke with anticipation of rain and the workout would be in front of school where there is cover to keep us dry. On the drive to the Storm, no rain, but it was not entirely dry. Stick to the planned beatdown.
Disclaimer
The Pledge
Warm-up:
- SSH x 30 I/c
- IW x 20 I/c
- Mountain Climbers x 20 I/c
- Don Qs x 20 I/c
The Thang:
Mosey to the school and start out with some BLIMPS. Since it wasn’t raining, run around the parking lot after each exercise
- Buprees x5
- LBC x 10
- Imperial Walkers x 15
- Merkins x 20
- Plank Jacks x 25
- Squats x 30
Now for some Tabata; Four 4 minute circuits (20 sec per exercise, 10 sec rest)
Circuit 1 (Repeat each exercise 2x for a total of 4 mins)
- High Knees
- Mountian Climbers
- Merkins
- Speed Skater
Circuit 2 (Repeat each exercise 2x for a total of 4 mins)
- SSH
- Squats
- Jumping Lunges
- Burpees
Circuit 3 (Repeat each exercise 2x for a total of 4 mins)
- Merkins
- Crunchy Frogs
- Curtsey Lunge
- Step-ups
Not enough time to do Circuit 4, so YHC decided to Omaha and get in core work.
Three rounds, round 1, 20x, round 2, 15x, round 3, 10x
- Crunchy Frogs
- American Hammers
- Flutter Kicks
Mosey back to shovel flag….
COT
Announcements
- Rice n Beans Tuesday evening
- Rooster Relay, 2/29/20
- F3 Lake Wylie Convergence, 2/8
Prayer Request
Lynn Hamm and family
TopHat – Tucker family
Service men and women
People in Australia impacted by fires
YHC closed us out in pray.
Thank you men for the opportunity to lead this morning. Always an honor.
Breaker Breaker
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