YHC wanted to Q the first hump day of 2023 and was pleased to have 6 other PAX there to participate. The format for this beat down is a circuit/course style with a timer involved. YHC also entertained PAX with the Foo Fighters greatest hits to get through the pain.
WARM-UP:
SSH x 15 IC
Frankenstein x 10 IC
Wind Mills x 10 IC
Tappity Taps x 10 IC
Plank – hold – merkins x 5 OYO – hold – shoulder taps x 5 hard OYO – hold – groiners x 5 recover…
Next up; PAX lined up for a modified Indian Run. The leader carries a 40 pound sand bag, the 6 performs 2 burpees before sprinting to the front to take the sand bag, repeat…the run went all the way around the soccer field complex and baseball fields until we arrived to the Pavilions adjacent to the large circle of trees. Upon arrival a board of pain can be seen…there is also a large stopwatch display on an iPad.
Before each Round is started YHC starts the stopwatch, then PAX perform the following exercises. As soon as they are done with all reps they mosey quickly over to the timer area to see the time for the following…
ROUND 1
Irkins x 30
Leg Raise x 30
Squat x 30
Wingnuts x 30 hard
*TIMER Burpees* Round up the minute and multiple by 2 for number of burpees to be performed (i.e. 4:15 would be 5×2, 10 burpees).
*CONE LAP* – After burpees are completed start a lap around the District from the Pavilion starting point to the northwest corner, to the baseball field entrance back to the pavilion. There are a total of 5 blinking cones along the way. At each cone perform Mountain Climbers (hard) x 10
*TIMER Burpees* Finish the lap back at the timer and round up the minute shown x 1 for number of burpees. This would complete Round 1 – PAX to hold a plank (w SSH x 10 each time plank is dropped).
ROUND 2
Derkins x 30
Heel Touch x 30 hard
Jump Squat x 30
Wingnuts x 30 hard
*REPEAT SAME TIMER/CONE LAP/TIMER as above*
ROUND 3
Diamond Merkin x 30
X Factor x 30 hard
Step Ups x 30 hard
Wingnuts x 30 hard
*REPEAT SAME TIMER/CONE LAP/TIMER as above*
No time left to spare and all PAX mosey back to the flag at end of Round 3…
CoT – Nutrition challenge coming up check Slack channel.