When: 3/1/19 @ 5:30
Where: Paddock AO
Pax: White Wall (Q), Opera Ghost, Duggar, Barney Fife and Fragile
I believe the Paddock may be the windiest place in Central KY. It was a fine morning with a cool misty wind coming in from the West (just a guess cause it sounded cool). As the Pax got out of their vehicles there was a moment of panic as we thought we might possibly be getting robbed but all was ok as it was just Fragile in a full facemask. Then Duggar pointed out that only a fool would come to rob a group that most vehicles probably have more than 1 firearm inside! On to the WO
Warm Up
20 x SSH
20 x Imperial Walkers
15 x Grass Grabbers
20 Leg Swings (10 each side)
The Thang
YHC has setup some cones as the men saw on their way the hill of pain. We mosey down to the bottom of the hill to begin the WO. Cones are setup in increments for each exercise.
- Bearcrawl to second cone
- Walking lunge to third cone
- Crawlbear to fourth cone
- 10 x walkout merkin to a frog jump up
- AYG to final cone then mosey to the shelter
Round 1 in the shelter
15 pull ups
20 decline/regular merkin
25 air squat
30 table dips
Mosey to the bottom of the hill to wash and repeat. Same exercises between cones
Round 2 in the shelter
10 pull ups
15 decline/regular merkins
20 air squat
25 table dips
Mosey back to the first cone. 3rd verse same as the first.
Round 3 in the shelter
5 pull ups
10 decline/regular merkins
15 air squats
20 table dips
Thang 2
Mosey on over to the playground to see if we could stretch out those calves that Duggar was complaining about.
5 burpees
10 calf raises
5 burpees
20 calf raises
5 burpess
30 calf raises
Finish off with some Mary
35 x OG sucks or AKA American hammers
20 x BBS OYO
Forgot how many LBCs but felt like enough to round out the time
Feel blessed to be able to spend time with the guys working on self improvement!
CoT