Hope you ate your Wheaties..

  • Workout Date - 02/09/2017
  • Q In Charge - Crab Legs
  • The PAX - Cutler, Flashdance, Heisenberg, Chili Dip, Skinner, Johnny Utah, Air Bud, Frazier, Baby Daddy, Matlock, Scully, FNG Gaston (Jason Newsome from Greenville), Scully (from Mt. Pleasant), Neigh, Hosel Rocket, Point Break (from Greenville), Ramblin' Wreck, Crab Legs
  • AO -

Conditions:
51° and windy. What a great and glorious gloom! The AO was wet from the overnight thunderstorm, but not saturated.
18 PAX showed up for this #beatdown (including one FNG).
YHC took the time to let the PAX know that this workout, for lack of a better phrase, is gonna suck. #Cobains to our FNG. This ain’t gonna be an easy one.

Welcome & Disclaimer:
proper

The Thang:
Fast Mosey over to the big Flag and circle around for the P. of A.
5 Burpees OYO.
Continue the Mosey down the side of the building to the Racquetball Courts.
5 more Burpees OYO.
Grab a piece of wall for 1 minute of People’s Chair and BTTW each. Add a dash of Mrs. Wilson as necessary (that’s 5 BTTW Presses)
Did 3 rounds.
5 more Burpees OYO.
Continue Mosey behind the building and over to the Shovel Flag Field.
5 more Burpees OYO.
I know. It’s starting to suck. Well, you can’t say I didn’t warn ya!

Circle up for C.O.P.
All exercises I.C. (except burpees)
25- SSH’s
20- Imperial Walkers
5- Burpees OYO
15- Windmills
5- Burpees OYO
15- TTT’s
5- Burpees OYO
15- Merkins
5- Burpees OYO
15- Copperhead Squats
4- Burpees OYO
20- Flutter Kicks
3- Burpees OYO
20- LBC’s
2- Burpees OYO
25- Crab Cakes
1- Burpees OYO

Walking 10 count to catch your breath (if you’ve lost it). Slow Mosey over to the Soccer Field. Line up for…

Individual B.O.M.B.S.
Goes like this-
Perform the required reps of first exercise and then run across the Soccer Field and back (150 yards). Repeat the process until all exercises and reps are complete. This is all OYO. The reps and exercises are-
25- Burpees
50- Overhead Claps
75- Merkins
100- Big Boy Sit-ups
125- Squats

Now for the finish…. In tribute to YHC’s F3 hero, the world famous F3-CSPAN (David Green), we will finish this workout in style.
Sprints.
Not jogs, or mosey, or stumbles.
Sprints.
Line up on one end of the 120+ yard field. Sprint the first 1/3, walk the second 1/3, and sprint the final 1/3. Get to the fence and turn around.
Rinse and Repeato.
4 total lengths of the field.

TIME!

C.O.T. & B.O.M.

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