I got this from RedBook

12 Pax showed up for a soggy #downPAINment from YHC. Here’s the deal:

#Warm Up:

Run out onto the field for:

  • SSH x 15
  • Windmill x 15
  • IW x 15
  • Merkins x 10

#The Thang:

  • Lt. Dans – 10 squats/10 Lunges to halfway point
  • 10 Squats/10 REVERSE lunges to finish the field
  • LBC x 25
  • Reverse Crunch x 25
  • ObliqueCrunches x 20 (10 each side)
  • Merkins x 10/Bear crawl x 10 to halfway point
  • CDD x 10/Crabwalk to finish the field

Divide into 2 Groups and face off in the center of the field:

  • Group 1: Flutter kicks AMRAP
  • Group 2: Spring to sidelines/10 merkins & back
  • Switch x 3
  • Group 1: Plank
  • Group 2: Sprint to sidelines/Staggered merkins (5 each side)
  • Switch x 3

Mosey to the grass near the field house.

  • LBC x 25 to wait for the 6
  • Homer to Marger x 5


  • First time leading the men of F3 Mint Hill. It was an honor to lead such a strong group of men.
  • Welcome Tenkeys! Strong work this morning. It never gets easier, you just get stronger.

8 thoughts on “I got this from RedBook

  1. Schedule C Post author

    Great work out there today guys. You left it all on the field, you should be proud of the work you did.

    I did a poor job of recording the Pax this morning. Please sound off in the comments with the 2 remaining names and any corrections to the list. Aye!

  2. Toolman

    Great job leading us this morning @Schedule C. I appreciate you coming down to our neck of the woods.

  3. Capri

    Journey and 9 volt were the other two, I believe. Great lead today, awesome way to start off the week!

  4. 9volt

    Thanks @Schedule C for being the Q. And thanks to everyone else for the patience and support! I’ll get there one step, or one lunge, at a time.

  5. Roscoe_a51

    Got in three w/o’s this week, my old bones are telling me I’m in fact old. Right where I need to be though.
    Thanks for the work.

    1. Chum

      Awesome!hey Capri is starting a runNing workout Thursdays at veterans park. Thought you might like that

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