Looking at the forecast for the gloom YHC got into a festive mood. After scouring the internet for idea, YHC came upon the perfect opportunity. Teams, competition, fitness and festive-ness! The gloom brought 4 PAX to a chilly morning at the boneyard. Disclaimers were forgotten because of the cold and YHC excitement of an even number of PAX.
The Warm Up:
- SSH- 15 (IC)
- Imperial Walkers- 10 (IC)
- Windmills- 10 (IC)
- Mosey to the school parking lot
The Thang: Team Tree Building
- Two team, each team gets 15 cups
- Objective- build the cup tree the fastest
- Base- 5 cup = 5 exercises; 10 reps reach
- Apollo Unos, Burpees, Squat Jumps, Derricks, LBCs
- Next Level 4 cups= 4 exercises; 20 reps
- Merkins, Freddy Mercurys, Lunges, Sumo Squats
- Level 3- 3 cups = 3 exercise; 30 reps
- Star Jumps, Carolina Dry Docks, Imperial Walkers
- Level 2- 2 cups= 2 exercises; 40 reps
- Smurf Jacks, Shoulder Taps
- Level 1- “Tree Topper”= 1 exercise 50 reps/sec
- Horse Stance Hold
- Base- 5 cup = 5 exercises; 10 reps reach
- Round 1
- Relay style
- Start a one end of island, one PAX runs down with cup while other PAX does exercises. Once returned to start, other PAX takes next cup and runs to continue the build. Each PAX must complete all reps and all exercises. Each exercise is hardway
- So if you complete the cups for one level you still need to complete reps and exercises
- Cups must be standing before running back
- First team to complete wins
- Start a one end of island, one PAX runs down with cup while other PAX does exercises. Once returned to start, other PAX takes next cup and runs to continue the build. Each PAX must complete all reps and all exercises. Each exercise is hardway
- Relay style
- Switch PAX teams up
- Round 2
- DORA style
- Similar running but PAXs share the amount of reps and exercises. Each Exercise is easyway
- Teams can knock down competitors cups
- First team to complete build wins
- DORA style
- McGill Big Three: Work that core
- 3 rounds- 10 second holds hardway
- Bird Dog
- Side Bridge/Plank
- Curl Up
- 3 rounds- 10 second holds hardway
COT:
- Prayers for those downrange, ill, injured/recovering
- Prayers that men make it out here and support each other and step up
- Prayers for the struggles of balance, family life, works, and fitness (mental, physical, emotion)
- Let’s keep each other accountable and support your fellow PAX through tough times.