Following up on an intense #fenceline workout last week, YHC was determined to complete the aspects of the workout that were left over.

0 FNGs, pleasantries were exchanged, so with 5 pax in tow, we moseyed up to Cornwallis and added a few exercises along the way.

Warm-a-rama

  • Mosey
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Mosey
  • Peter Parker x15IC
    • walk feet out
    • walk hands up
  • String Rippers x 15 IC
  • Monkey Humpers x 15 IC
  • Mosey
  • Hillbillies x 15 IC
  • Windmills x 15 IC

The Thang

Section 1 – From Sunset to the Front of the School

  • Curb Stomp (Alternating Scissor foot along curb)
    • Lunging Sun Gods (up incline ramp)

Section 2 – Basketball Court (Friends were passed out)

Pax were instructed of 9 exercises + a DH and a Closer (American League Rules)

  •  Perform a “Friendly Exercise”, run the length of the court with pace, mosey back, again to the other end with pace and perform an exercise, mosey back ( 1 set/postion )
  •  1. XC Skier x 30
    • Ice Skaters x 15 (each leg)
  •  2. AX Man – Hi-Lo x 15 (each way)
    • SSH x 10 IC
  •  3. Straight Arm Pull- Down x 30
    • Squats x 20 IC
  •  4. Tricep Push Down x 30
    • 5 Burpees
  •  5. Chest Press x 30
    • Merkins x 20
  •  6. Back Rows x 30
    • Mountain Climbers x 15 IC
  •  7. Tricep Kick Back x 30
    • Diamond Merkins x 20
  •  8. Ax Man Lo-Hi x 15 (each way)
    • Plank Jacks
  •  9. Bicep Curls
    • Imperial Walkers
  •  DH. Shoulder Circuit ( Front Raise, Lateral Raise, Hi-Row) x 15 each
    • Carolina Dry Docks x 20

Section 3

Burpee Ball was a killer with the remaining time and only 6 pax to share the rock.

-Single Burpee, Double Burpee, Triple Burpee, Triple Merkin Burpee, Double Merkin Burpee, Burpee

Mary

  • Circuits
    •  3Fs
      • Flutter Kicks x 15 IC
      • Figure-8s x 15 IC
      • Freddie Mercuries x 15 IC
    • LBC x 20
    • Rope Pull x 15 IC
    • Rocky’s  x 10
    • Monkey Crunch x 20
    • Homer-to-Marge x 20
    • Marge to Sky x 20

Announcements

  • Chips asked for everyone to read prayer list – lots of people there in great need. Please take a moment individually
  • 2nd F lunch this Friday – @ Pollo Pizza Pasta off 68 @ 11:45 – Udders Site Q
  • Tues 3rd F to resume next Tuesday – Search Office – Bird’s Nest Site Q – John Chapter 9
  • 2ND F ANNOUNCEMENT: YHC asked men to consider activities for us to fellowship at. examples: Grasshopper games, golf outings. We have plenty of 1st & 3rd Fs, but they don’t provide the way for pax to truly get to know one another. If you have something going on, don’t be shy, tweet it out.

COT – YHC let us out in prayer with a message of thanks for fellowship with each other and the Lord.

PAX: Big Mitt

QIC: 05/17/16