YHC has never done a full BD focused on the Core, so let’s do it!
Number of Pax: 18
Pax Names: Brad Pitt, Long Island, Mandals, Panhandle, Lizard King, Smurfette, Depends, Spock, Yukon Cornelius, Tiny Tat, G-string, C-cup, Dumptruck, Nesquik, Doddy, Narco, Ratchet, Turtlehead
Warm-O-Rama: Mosey around the blacktop
SSH, WP, MtnMP, MPs, SGs
The Thang: Grab 2 KBs - American Hammer Ring of Fire - Do 5 (4 ct) AHs, Two PAX have the KBs - pass off every 5 until full circle
Bring KBs - mosey to Mt. Killamylunga
5 burpees for fun
At the base of the mtn, so do Low Planks:
1. Low Plank Hold - One Minute
3. Plank Surrenders
4. Low Plank Jacks
5. Low Plank Hold - 30 seconds
Ascend the mtn - two lines across, each with a KB. Bear crawl all the way up, passing the KB when YHC calls out (about every 5-10 yds), no PAX is allowed to outpace the KB wielders
At the peak, so High Plank time
1. High Plank Hold - 1 min - make hands go forward for more pain
2. Mtn Climbers
3. Shoulder Taps
4. High Plank Hold - 30 seconds - hands forward
Indian run lines (2) with KBs in the front setting pace - sprinter takes KB
KB plank lines (2) - pass KB down and up line while holding High Plank
Core torture - R&R exercises without allowing legs to touch the ground for 6 min (made it to 5 before time)
- Flutter Kicks - rinse and repeat - it sucks...
Threw in one round of American Hammers for fun
Mosey to flag
COT: Prayers for Dump Truck and his family
Prayers for teenagers who are struggling with depression and suicidal thoughts
F3 Impact challenge - bringing $$$ (cash only) next week to blacktop for Mandals to donate
Naked Man Moleskin: YHC is not used to slowing things down to almost a 0.0 style workout, but that happened today.
Everyone did a fantastic job pushing through the pain, encouraging one another and staying together as a group.
Great to see Dump Truck and C-cup back out!
The ascension took a lot longer than YHC planned, understandably so. That mountain sucks...especially bear crawling it...with a KB
Some impactful time in the CoT this morning. Grateful for a group of men that circle around brothers the way they do.
Great homework is to see if you can make it to 7 minutes on your own (preferably after a run or workout) of not allowing your feet to touch the ground...it hurts...
Also - Smurfette was hospitalized and later released when his elbows began to bleed uncontrollably from low planking on the blacktop. Thankfully his right arm was saved, but he lost the left...prayers