With Explosion in India, YHC was left to his own devices to Q “The Criterion”…  The Criterion is a blend of a military Physical Fitness Test (PFT), an NFL combine…  Add in a pinch of the Murph and there you have it.  The workout is designed for maximum individual effort to get best time in a series of 4  fitness challenges.  And so it began with 21 PAX including two FNG’s in tow.  Below is a retelling:

Warm-A-Rama

Mosey out of the basketball court (cars still coming in hot) over to baseball parking lot.  At this point T-Rex pulled in, parked car and jumped into the day’s activities with s good dose of mumblechatter thrown his way on the afternoon arrival.  Make that 22 PAX 😉

  • Sun Gods x 15 forward / 15 reverse
  • Copperhead Squats x 20
  • Wind Mills x 20
  • Monkey Humpers x 20

The Thang / “The Criterion”

This is an OYO effort as mentioned before..  PAX encouraged to remember their individual times in order to #getbetter.  Some PAX may recall conducting this same workout back in the winter. To help know the times, a running stopwatch was posted at corner of  basketball court.   PAX broken up into 4 separate groups to begin.  YHC started timer and we were off like bottle rockets at the respective stations to begin “The Criterion”

  • Run 1 mile
  • Merkins x 50
  • Full Sit Ups x 100
  • Dead Hang Pull Ups x 15

Once PAX performs required exercises and reps, move to following station…  All PAX completed OYO formed up at basketball court where YHC began Plank-o-Rama until 6 was in.  Due to the savage beast atheltetes in F3 we had a few minutes to spare until 6MOM so YHC takes PAX over to the head shed for 30 Dips, 20 Derkins and 10 Merkins #armsgone

Omaha back to basketball court for Mary

6MOM

Crab Cakes

LBC’s

Low Slow Flutters

American Hammers

Moleskin:

  •  #Tclaps to the 22 PAX that chose the #RedPill this morning. Tclaps to Nancy and Neese’s for bringing out FNG’s.  Welcome to Brad Hodgson (Golden Corral)  and Brendan Arthur (Liver Cheese).  You guys did awesome for an OYO workout. #PlantGrowServe
  • Come out and support this AO and get it in the mix
  • Nancy led us out with words in inspiration and encouragement #HIM

My honor and privilege to lead…

Gunny

PAX: Gunny

QIC: 8/10/16