Fitness, Kryptonite

Sledding in July, who knew.

Sleds in July! YHC dusted the cobwebs from the ol’nog’n to come up with a limited run workout that would entertain the PAX looking for a fast pace….  Here goes.

Shutin stated to Aspartame at 5:25 oh there will be others.  And as he finished that sentence in roles 4 more….  Something about Kryptonite, is it the 15 minutes earlier, or the location.  YHC was pumped to have 7 PAX show even with the limited run preblast / warning.  Who knew Franklin would still come out knowing it was a limited run… luckily YHC stepped up to the challenge to create a Hi-Tempo beatdown.

Go Time 1750 Warm Up

  • Jog to Denali at the end of the parking lot, con’t jog
  • SSH x 50 (IC)  (just bc 25 is not enough)
  • Imperial Walker x 25 (IC)
  • Good Morning x 20 (IC)
  • Merkins x 20 (OMD)
  • Hold It
  • Mountain Climbers x 20 (IC)
  • Jog to steps for box jumps

Thang One:  

  • Jog to Covered Porch, Left/Right Step ups x 20 (tried IC – that really does not work)
  • Jog to the Wall by concessions, B2W 7×10 count
  • Jog to Covered Porch, Dips x 20 (IC)
  • Jog to the Wall by concessions, B2W 7×10 count
  • Run to Covered Porch, Earkins x 20 (IC)
  • Jog to the Wall by concessions, B2W 7×10 count
  • Jog to the Parking Lot for Thang 2

 

Thang Two – Sled time!:

  • Con’t jog to my truck and pull out the toys – gently used pallets full of ticks, spiders, termites, dirt, weeds, etc
  • Partner 1 jog with pallet around the corner.  
  • Partner 2 jog to other end of lot and Plank Hold
  • Partner 1 Bear Crawl Pallet Slide (push the pallet across the lot) to Partner 2
  • Flip flop x3 times
  • Partner 2 jog with pallet back to truck and drop pallets.
  • PAX was gassed so we took a lap around the parking lot to catch our breath
  • Circle up with the pallets for more fun
  • 5 PAX w a pallet each, 2 PAX Derkins off the tailgate
    • Equals 7 stations for those counting
  • Turkish Pallet Get Ups with military press
    • Yes, it stucked
    • Yes, it was hard – just ask Shut-In he whined from the start.  Something about is back and chiropractor visit.
  • Rotate all stations, then…
  • Another rotation this time with just Derkins and Military Press (F3 name?) x20
    • Yes all 7 stations
    • Yes it sucked
    • No one whinned
  • Already in the parking lot for Mary

Mary

  • LBC x 50 (IC)
  • Plank hold
  • Plank hold Right arm up with a x 15 sec
  • Plank hold Left arm up with a x 15 sec
  • Plank hold

 

Announcements

FIA start date 7/22 after Phoenix – get your M there!

Durham Bulls game 7/23 – see Burt

Prayer Requests

Franklin Travel to Amsterdam, Fluoride Mission Trip, Shut-in M friend in a dark place emotionally, Surcharge for is double stint heart procedure

Naked Moleskin

Thank you all for being the influence YHC needs in his life

Add to the NMS

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s