Perfect morning in the gloom at The Bone Yard where 9 other PAX joined YHC in a proper beat down. Today’s itinerary included a couple of gifts. A prompt start at 5:30 a.m.
WARM-UP:
SSH x 10 IC
Frankenstein x 10 IC
Tennessee Rocking Chair x 10 IC
Tie-Fighters x 10 IC, each way
Tappity Taps x 10 IC
(1 burpee completed after each warmup exercise)
…
Next we all lined up facing the fence line. A 20 pound medicine ball was introduced for a round of ball tosses where 1 Pax starts at the end of the line facing the first PAX and tosses the ball to each Pax while moving down to the other side of the line. All PAX are to keep continuous high knees. Once the PAX reaches the end with a pass to each PAX it is then handed back down the line to the start side. The PAX at the start end then begins the same routine working down the line passing to each. After the first full round new rules were added, must be at least 4 feet apart and anytime the ball is dropped it burpees for all. The group hit several burpees and several close calls to the face “if you can dodge a wrench you can dodge a ball”.
THE THANG:
Circle up in the field, a new gift was introduced, this time a 40 pound sand bag. A 5 minute timer is started for each round. The sand bag exercise is performed by a PAX and then handed off to the left PAX as it works its way around the circle. All other PAX alternate between the 2 exercises of that round whenever the bag is transferred.
ROUND 1: Sand Bag = Thrusters x 5 with Burpees/Squats alternating
ROUND 2: Sand Bag = Curls x 5 with Plank Jacks/Flutter Kicks
ROUND 3: Sand Bag = Overhead Press x 5 with Mountain Climbers/LBCs
ROUND 4: Sand Bag = Swings x 5 with Merkins/Lunges
Typically we were able to complete 2 full circles of sand bag travel during each 5 minute round.
With a few minutes to spare, all PAX circle together on their 6 with feet touching (sitting straight). One PAX starts with the medicine ball and on “Down” call lifts ball with straight arms to land on the back and then back “UP” – ALL PAX go up and down in unison even without the ball. After going back up with the ball it is handed off to PAX to the left for another Up/Down. The second round of this the ball was tossed instead of handed off, burpee penalty for drops at the end (only 2 penalty).
One minute to spare, everyone down in plank for “half-way” and “nose to ground” movements.
CoT: Prayers for continued health for PAX.
MOLESKIN: Shout out to Airstream for keeping the new Cold Brew Monday service going (even when dropping the glass container and bleeding all over the Bone Yard) Good thing Dunkin is close by!