Beautiful dark gloomy morning for the 4 HIM that showed up at The Boneyard with their coupon as YCH requested. Some PAX seemed a little sleepy, having to stay up late to watch the bolts sweep the panthers, YHC included. Concrete blocks were just what everyone needed. It wasn’t long until YHC had the PAX doing some heavy breathing.
Warmup:
Blockee
SSH
Serratus Crunch with Block
Peter Parker
Clean and Press
Jump Squat
Swings
The Thang:
Murder Bunny 40 yd, 25 blockee, rifle carry back
Murder Bunny 40 yd, 25 Serratus Crunches, rifle carry back
Murder Bunny 40 yd, 25 clean and press, rifle carry back
Murder Bunny 40 yd, 25 Jump squat w/block, rifle carry back
Murder Bunny 40 yd, 25 block swings, rifle carry back
Indian Run to the school with the block.
At the school driveway, PAX were instructed to perform the following with their block
21 curls, 21 bent over rows, 21 thrusters
run lap around school car loop
15 curls, 15 bent over rows, 15 thrusters
run lap around school car loop
9 curls, 9 bent over rows, 9 thrusters
run lap around school car loop
Slowsy back to the AO.
Great work today.
COT: Prayers for all PAX as we refine our roles as fathers and focus on being present.