December AYG

by | Dec 10, 2019 | Back Blasts

QIC: Vanellope
PAX POSTED: DBA, Rockwell, Vanellope

With December upon us and the new year coming to an end its a good time to start/or continue giving it AYG. Let’s not take anything with us into the new year but instead put it out at every beatdown going forward. The Pax this morning gave it AYG. 3 Pax.


Warm UP

  • Up/Downs X5 Rounds
  • Mosey around Dog/Tennis Park
  • SSH X20 IC
  • Windmill X10 IC
  • Air Presses X10 IC
  • Mountain Climbers X10 IC
  • Peter Parkers X10 IC
  • Merkins X10 IC
  • Squat Jumps X20 OYO



  • Burpee/Split Jacks
  • Mountain Climbers/Plank Jacks
  • Merkins/Big Boy Sit Ups


50 Yd Sprints

  • 1st Round: 1 Burpee…Sprint
  • 2nd Round: 2 Burpees…Sprint
  • 3rd Round: 3 Burpees…Sprint
  • 4th Round: 1 Burpee…Sprint
  • 5th Round: 2 Burpees…Sprint
  • 6th Round: 3 Burpees…Sprint

Finished with 5 Wind Sprints at 75,50,40,25 yds.



-Prayers for those who could not make it

-YHC Grandfather

-And all those DR



  • ¬†MOW on Dec 21
  • Adopt a Family, get with your teammates for gift ideas
  • Star Course event coming in February, if not signed make sure to do so