Conditions : 82F and high humidity, cloudy skies
Q : Spike
Beatdown : 6 PAX posted
DISCLAIMER : Was given heartily, forcing the men to accept their fate!
Warmup :
- SSHs 10X IC
- Arm circles 10X IC
- Chinooks 10X IC
- Circle arms 10X IC
- Sprinklers 10X IC
- Weed Pickers 10X IC
- Plank Position – push down on toes (heels to ground) stretch
- Cobra Pose stretch
- Best Stretch Ever – right leg 10 seconds, left leg 10 seconds
- Plank Jacks 10X IC
Full Disclaimer : YHC found this workout (same name even) on a Backblast from SubZero in the F3 Cherokee area. Some people actually read those things, and re-use them!
The thang :
1 Burpee OYO
2 Big Boy sit-ups OYO
3 Merkins (civilian cadence)
4 Mountain Climbers IC
5 Low Slow Squats IC
Run 1 Lap (in this case, the lap was around 0.12 miles)
Upon the return from the lap, we increased the multiplier by 1
2nd round= 2 Burpees, 4 big bois, 6 merkins, 8 mountain climbers, 10 squats
3rd round = 3 burpees, 6 big bois, 9 merkins, 12 mountain climbers, 15 squats
4th round = 4 burpees, 8 big bois, 12 merkins, 16 mountain climbers, 20 squats
5th round = 5 burpees, 10 big bois, 15 merkins, 20 mountain climbers, 25 squats
6th round = 6 burpees, 12 big bois, 18 merkins, 24 mountain climbers, 30 squats
7th round = 7 burpees, 14 big bois, 21 merkins, 28 mountain climbers, 35 squas
After the 7th round, we had about 6 minutes left – perfect for some 6MOM! (And to be honest, 7 rounds was just about enough, as YHC could tell we were all pretty gassed – or at least YHC was!)
6MOM :
Flutter kicks – hands under your 6 – 10x IC
Flutter kicks – hands out to the side – 10X IC
Flutter kicks – hands crossed on chest – 10X IC
Flutter kicks – hands over your head – 10X IC
Superman holds – 10X IC
E2K – 10X IC right, then 10X IC left
Toe touches – 10x IC
Heel taps – 16x IC until time ran out
COT included some praises for parents still living! Announcements included the 2 year anniversary of the Thicket tomorrow!
Too hot for coffee, but we hung out with our water bottles for a bit.