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
- 3Fs
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
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