YHC decided to take the early gloom shift on this beautiful Saturday morning. It was great to have a first-time visiting PAX from Philadelphia join us our group of 4 to kick-off the weekend.
WARM-UP:
SSH x 15 IC
Frankenstein x 15 IC
Windmill x 10 IC
Tie-fighters x 10 IC
Merkin-Jacks x 10 IC
Upward dog, downward dog – recover
THE THANG:
Phase 1: Started things off with a mosey around a couple blocks until we hit the Yellowbrick Path/hill – PAX were instructed to bear crawl up the small hill to the bench at the top to perform 20 dips, on the way down the hill we alligator walked. We then ran a few laps around the CIRCULAR planter for 20 step-ups hard, 20 Urkins and 20 Durkins.
Mosey commences again over to the large field
Phase 2: A large CIRCLE of brightly lit cones were to be found in the middle of the field (10 total cones about 10 yards apart). PAX spread out for their own starting cone/point and we completed the following rounds (counter-clockwise):
1) Contra-burpees – perform a burpee with 1 merkin, bear crawl to the next cone for a burpee with 2 merkins, escalating at each cone with bear crawls as the travel method.
-When finished, sprint to park and go down blue slide, mosey back to middle of circle and hold plank for six.
2) Squats – 10 squats at each cone with lunge walk travel
-When finished, sprint to park and go down blue slide, mosey back to middle of circle and hold plank for six.
3) 4 x 4s – burpee but with 4 merkins and 4 MC (hard), each cone
-When finished, sprint to park and go down blue slide, mosey back to middle of circle and hold plank for six.
*Broke things up with a run around the large circle, into carioca (each side), high knees, return to PAX starting cone for 10 second break.
4) LBCs x 5 & FMs x 5 – reverse mosey as travel
-When finished, sprint to park and go down blue slide, mosey back to middle of circle and hold plank for six.
Phase 3: We leave the circle of pain and head to the long road the runs along our flag pole. There are many light poles on both side of the road, PAX were asked to do the following, total of 14 poles :
-SSH x5
-Squats x5
-Merkins x5
When six was in we as a group turned around with an Indian Run all they way back to the flag pole. With 5 minutes to spare we completed a full round of Bruce Lee.
COT – Prayers to our brother Hitchhiker and Ikea as they challenged themselves to complete the Go Ruck event today.