Take the Hill!! (and bring the picnic table)

  • Workout Date - 12/04/2014
  • Q In Charge - Semper
  • The PAX - Flay, Ashley, Sanchez, Clapper, Rocky Top, Cataract, Snip-It,
  • AO -
8 PAX from the #skeletoncrew came to The Tank Yard to plant the shovel flag. It was a nice morning of about 52°. YHC had to dig back to about a year ago(Flay seemed to remember well) for this workout

WARMUP:

SSHx10

Smurfjacks x20

Lunges IC x10

Merkins IC x11

Elbow Plank Jacks x10

Quick Mosey to the Tennis court for:

6MOM:

#confusedfaces

Dead Cockroaches x20

Hello Dollies(or Rosilitas from YHC) x20

Flutters x20

BackScratchers x20

Hello Dollies x20

Mosey to the 1st shelter. All PAX grab the Picnic Table and head down to the other shelter to get other picnic table. Split in 2 groups of four and take each picnic table to the bottom of YHC’s hill. Circle up for a shoulder warm up of  Jack webbs up to 4 pushups/16 air presses and back down. Each team take their picnic table up the hill, complete sets of workout at the top take table back down hill and complete set of exercises.   Exercises are:

1st trip, 10 dips at top, 10 squats at bottom

2nd trip: 10 dips, 10 derkins at top, 10 squats 20 flutters at bottom

3rd trip: 10 dips, 10 derkins, 20 Russian twists at top, 10 squats, 20 flutters, 10 jump squats at bottom.

4th trip: 10 dips, 10 derkins, 20 Russian twist, 5 burpees at tope, 10 squats, 20 fluters, 10 jump squats, 20 arm circles at bottom

Circle up on YHC for another round of Jack webbs. Up to 5 Pushups/20 air presses. #shoulderssmoked

Move picnic table out of the way to finish taking the hill just by sprinting to top and back down completing the excercises:

5th trip: 10 dips, 10 derkins, 20 Russian Twists, 5 Burpess, 10 Incline Merkins at top, 10 squats, 20 flutters, 10 jump squats, 20 arm circles, 20 Lunges at bottom.

6th and final trip: 10 dips, 10 derkins, 20 Russian Twist, 5 burpees, 10 incline merkins, 20 SNOWANGELS #theysuck. back down to the bottom for 10 squats, 20 flutters, 10 jump squats, 10 arm circles, 10 lunges, and 20 elbow plank jacks. #dead. PAX gather the picnic tables and take the back to the the shelter and #jailbreak back to the tennis courts. Or was YHC the only one jail breaking?

Burpess x10 OYO

COT

Prayers:

Greer Christmas Party this Sunday

Pray for Ashley’s friend in need of help, and for Wyatt

Flay’s mother is doing well and back in Colorado

Sanchez’s wife’s family drama needs prayer

WE NEED MORE FNGS!! REACH OUT!!

 

 

Tags:

Leave a Reply