WARMUP:

Side Straddle Hop – 20 (cadence)
Weed Picker – 10 (cadence)
Windmills – 10 (cadence)
Sun Gods – OYO
Michael Phelps – OYO

THE THANG:

Intro:
This was YHC’s first time Q’ing at the Arena, and it was Sandbag Day. I knew last time I was out at the Arena that those steps were not getting the love they deserved. I had the cure for that. A modified Elevator with lots and lots of Step Ups.

It was also Cold, but Snot Rocket had a cure for that doing his best impression as the Heat Miser!

Exercises:
8 Steps at Amphitheater (Modified Elevator)
(Step 1)
– Step Ups w/ Sandbag – 10 (OYO)
– Step Up to Next Level
– Squat Thrusters w/ Sandbag – 10 (OYO)
– Run Lap Around Amphitheater (Run out to the right side, up the hill to the sidewalk, and back around left side back to your sandbag)
(Step 2)
– Step Ups w/ Sandbag – 20 (OYO)
– Step Up to Next Level
– Hanging Cleans w/ Sandbag – 20 (OYO)
– Run Lap Around Amphitheater
(Step 3 )
– Step Ups w/ Sandbag – 30 (OYO)
– Step Up to Next Level
– Overhead Press w/ Sandbag – 30 (OYO)
– Run Lap Around Amphitheater
(Step 4)
– Step Ups w/ Sandbag – 40 (OYO)
– Step Up to Next Level
– Grave Diggers/Sandbag Slams w/ Sandbag – 40 (OYO)
– Run Lap Around Amphitheater
(Step 5)
– Step Ups w/ Sandbag – 50 (OYO)
– Step Up to Next Level
– Curls w/ Sandbag – 50 (OYO)
– Run Lap Around Amphitheater
(Step 6)
– Step Ups w/ Sandbag – 60 (OYO)
– Step Up to Next Level
– Squats – 60 (OYO)
– Run Lap Around Amphitheater
(Step 7)
– Step Ups w/ Sandbag – 70 (OYO)
– Step Up to Next Level
– Deadlifts w/ Sandbag – 70 (OYO)
– Run Lap Around Amphitheater
(Step 8)
– Step Ups w/ Sandbag – 80 (OYO)
– Step Up to Next Level
– LBC’s w/o Sandbag – 80 (OYO)
– Run Lap Around Amphitheater

MARY:

We were so lucky to have 30 seconds of Brad Pitts 6″

ANNOUNCEMENTS:

– Wreaths Across America – 12/14 at 3:15 for unloading and 1/13 for clean up
– Burrito BadAss 12/ Marathon 12/16
– Red Top Rumble Signup Friday at 11:59am

COT:

– Praying for Big Papi to get rest and some relaxation, less busy
– Pray for those dealing with loss of loved ones this time of year and for those dealing with depression around the Holidays