Ring Around The Vet (twice)
All Boondocks BackblastsNovember 30th, 2019
4 HIM traveled around The Vet today to burn off some Thanksgiving calories while also enjoying the nature trails and mild temperatures. YHC planted the flag, welcomed back Rousey from F3 Grandstrand who was in town for the holiday and then our two pre-runners arrived so we were ready to depart and hit the trails for some pain stations!
Here’s how it went down:
Warm-a-Rama
Slow mosey around the parking lot and over to the handball courts for:
- SSH (x20, IC)
- Low Slow Squats (x15, IC)
- Tempo Merkins (x10, IC)
- WIndmills (x10, IC)
- Mountain Climbers (x20, IC)
The Thang
YHC’s plan was to mosey around the nature trail with some pain stations along the way. We would make two loops stopping for the same 3 stations / exercises and would increase the quantity on the 2nd loop.
1st Half (head out on the trail)
- Station 1: 5 burpees, 10 merkins, 15 WWII’s, 20 squats and mosey
- Station 2: 10 pull-ups, 20 Carolina Dry Docks, 30 mountain climbers, 40 walking lunges and mosey
- Station 3: 20 SSH’s, People’s Chair w/Air Press (x30), 40 Plank Jacks, 50 LBC’s and mosey back to the tennis courts
Half-Time/Intermission
- Hot apple turnover (bear crawl / crab walk medley) across the tennis courts
- Lunge walk / broad jump medley back across the courts to the start
2nd Half (back on the trail)
- Station 1: 10 burpees, 20 merkins, 30 WWII’s, 40 squats and mosey
- Station 2: 20 burpees, 40 Carolina Dry Docks, 60 mountain climbers, 80 lunges (40 per lag) and mosey
- Station 3: 40 SSH’s, People’s Chair w/Air Press (x60), 80 Plank Jacks, 100 LBC’s and mosey back to the handball courts
Finisher
- Balls to the Wall
- Handstand Pushups (x10)
- Walk Walkers (x5)
COT / Announcements
- It was great to see Rousey who was in town from F3 Grandstrand and paid a visit to The Vet this morning. Always nice to have him back at Mint Hill.
- TClaps to Clover and Tough Skins for their 6+ mile pre-run along with Head and Shoulders who went for the longer run option in lieu of the beatdown.
- Prayers for our injured F3 brothers and our friends and family.
- 2020 Gremlin – January 18, 2020 – Pre-Blast Information
Hope that you had a very happy Thanksgiving – remember to always give thanks and show gratitude!