YHC woke up this morning feeling like total crap with headache and congestion, but wanted to keep my Q’mmitment to my brothers to give a proper beat down. Great to see 16 PAX show up for an interval style experience with a new fancy app I downloaded on my iPad for custom workout programming. Icing on the cake is a soundtrack of awfully awesome rock band covers of Christmas songs. YHC definitely struggled with the head pains/congestion but felt much better than if I had let the fart sack beat me up.
Immediately at 5:30 a.m. direction was given to mosey to the Field of Pain with your waters as this is where the action will take place. At the FoP the iPad and speaker we ready start a 5-minute interval training. Direction was given to rinse and repeat for the full 5 minutes changing each time. Each round had a nickname based on the body area impacted (for the most part). Some PAX had confusion over the Popeye idk. There is also 2 cone lines in the field, about 20 yards to the first and another 20 yard to the 2nd line.
WARM UP: 5 Minutes
SSH x 20 IC
Frankenstein x 15 IC
Windmills x 10 IC
Tie-Fighters x 15 IC (both ways)
GUN SHOW: 5 Minutes
Merkins x 20
Should Taps (hard) x 20
Bear Crawl to first line of cones, mosey back
rinse/repeat
HOT LEGS: 5 Minutes
Squats x 20
Bonnie Blairs (hard) x 20
Lunge Walk to first cone line, AYG to second cone line, mosey back
rinse/repeat
DAD BOD: 5 Minutes
WWI Situps x 20
Flutter Kicks x 20
Heel Touches x 20
Mosey to first line, sprint to second, mosey back to first line, sprint to start line
rinse/repeat
RUN FOREST RUN: 5 Minutes
All PAX start at street near the flag for an Indian Run with the 6 required to do 3 thruster/slams of a 20 pound ball before running up to hand off to the new 6 and then sprint to the front. PAX did laps around the dog park and tennis courts for the full interval before returning back to Field of Pain.
POPEYE: 5 Minutes
4x4s (burpee to plan, merkin x 4, MC x 4, groiner up) x 4 rounds before sprinting to 2nd line and mosey back
rinse/repeat
FROGGER: 5 Minutes
Broad Jumps x 5 followed by 5 Squats all the away until the 2nd cone line, mosey back to start.
rinse/repeat
With just a minute left, PAX circled up in the field for 5 burpees OYO.
COT: Keep an eye out on slack for upcoming 3rd F including holiday cards for Veterans due 12/18. Prayers for everyone that has struggles especially around this time of year. Always know you have brothers to reach out to for anything, don’t feel alone.