YHC made his first visit to Rolling Stone and it went like this…
Mosey to side of M.S. for COP with a little skipping on the way.
COP: SSH x 15, hand release merkins single count x 10, windmills x 15, hand release merkins single count x 10, imperial storm trooper x 15, hand release merkins single count x 10
Mosey to the Track
First 400m, 100m sprint straight away, 10 merkins in cadence, backward run 100m then 10 air squats in cadence, keoroke 100m straight way, 10 merkins, sprint last 100m, 10 air squats.
Second 400m, non-stop, sprints with 20 mtn climbers after each 100m
Head to the football field for 666’s. First 120 yards w/ stops 1/3 of the way for 6 reps of the following: burpees, LBC’s, air squats. Repeat back down the field with burpees x 6 at each 1/3.
Mosey up to the rock pile with bearcrawls on the side of the M.S. and then bunny hops up the steps to the parking lot.
Grab a rock for 10 count cadence of each exercise: Squat press, Sumo squat, Lateral raise, chest press, overhead pulls, shoulder press x 15 single count.
Mosey to small hill for 7 to 1 Jacob’s ladder, merkins at the top, LBC’s at the bottom.
Mosey back up to rocks.
15 stagger merkins on the rock in cadence.
MARY: x10 cadence
Mason twist (rock optional)
Homer to Marge
10 x cadence Merkins
1. Rolling Stone Pax: thank you for the invite. Not sure if i’ll be welcomed back, but a privilege to share some pain with you this gloom. Great pax and everyone worked their tails off. Excellent effort.
2. For those keeping track, we knocked out 128 merkins during the workout. Chowder calls it “JV” if you count them in your daily merkin 333 count, but don’t let him intimidate you. You worked hard for every one of those!
3. Great AO with a lot of space. I can see a Speed workout around that campus coming soon!
Thanks again and have a great day.