• 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