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