The workout for June 21 actually started on the night of June 20, with an anonymous request for more running….YHC is happy to oblige. It was a perfect day for a Tuesday beatdown in Oak RIdge.  The PAX may differ, but YHC was nonetheless happy. (The fartsack did cross YHC’s mind more than once this morning…

Warm a Rama:

Nothing gets the blood going like 10 Burpees OYO!

Mosey around fields to the concession stand.

SSH x 20 IC

Monkey Humpers x 15 IC

Sobriety Sungods x 20 forward and reverse IC

Gorilla Humpers x 15 IC

The Thang:

Short mosey to the football field. PAX are instructed to line up at the goal line, bear crawl to the fence. It’s only 120 yards….plank for the SIX.

Next up, sprints are calling from the 50 yard line. Sprint to the 50, drop for 20 Merkins. Plank for the SIX. Sprint back to the goal line, 20 Merkins await.

A brief 10 count is called by Udders…

Mosey around the fields again, over to the picnic tables.

Dallas Dips. 20 IC each leg raised. YHC was doing good until no. 14 on the second set. Made it to 20. #armandlegburn

Step ups on the picnic table. 20 IC each leg.

Step over to the playground for 10 pullups and 10 squats OYO.

Mosey around the fields yet #again. Apparently, YHC didn’t have enough bear crawls the first time, so a second round, please. Stop at 50 yard line.  Bear Crawl to fence, complete 20 Merkins.

A brief 10 count by Polo.

Mosey around the fields and parking lot for the final leg of the #OakRidgeRelay.



Low Dolly x 20 IC

Low Slow Flutter x 25 IC

LBC x 20 IC

Freddy Mercury X 20 IC

Wait! 10 Burpees OYO!

American Hammer x 25 IC, because no workout is complete without some #hammertime.



Prayer requests for family traveling to Alaska.

Prayers for Dr. Evil and his family. His father went to be with the Lord on Fathers Day. The memorial Service is Saturday. Please lift him up in your thoughts and prayers this week.

Double Check and Heisenburg: Your absence was noted. you were missed.

Come on out to Summerfield and Inside Voices this week as YHC delivers parts 2 and 3 of the Q beatdown.






PAX: Stubing

QIC: 287