January 25th, 2018 By FlipPhone

15 men showed in sub-freezing temps to get stronger and have a few laughs.  Mission accomplished.

Today’s theme was strength.  A couple sand bags, a parking lot, and a willingness to work was all that was needed to get the job done.  The workout went like this.

Mosey to Warm Up

Warm Up

SSH x 20

IST x 20

@Gamma knows YHC does same thing every time and was calling them out ahead of time

Maybe YHC should change them up … not sure about that.  The classics are there for good reason.

Windmill x 10

Take a guess at what’s next … Yep …

Mountain Climbers x 20

Circle Mericans x 5ish

These are totally different than regular mericans.  Totally unexpected.

The Thang

Pain stations

Partner Up with someone about same size

Blake Shelton Amazon prime station playing in the background.  You’re welcome.  That’s good music right there.

Sand Bag curls x 10

Bulgarian Squats x 10 each leg

Freddie Mercury x 20

Step back lunges x 10 each leg

Crunchy Frog x 20

Power Ups x 10

Mason Twist x 20

Hip Extensions x 15 each side

Aka Jane Fonda, Aka Alligators …  Someone come up with a cool name, YHCs got nuthin

Superman pulses x 20

1st round Bear Crawl between the stations

2nd round – increase rep count by 5 at every station and Lunge Walk between them

Bear Crawl Suicides

Bear crawl to line, 10 mericans at the line

Run back

3 lines worth

Circle up with sand bags at opposite sides

Everyone does squats while the guy with sand bag does 15 curls

Pass the bags in the same direction

Change it to everyone does mericans while guys with bags do curls

Everyone gets a turn with the bags

Mosey back for Mary

Mary

Plank Jacks x 15

Side plank – 30ish seconds each side

Low Flutter x 20

Crunchy Frog x 20

LBCs x 15

Announcements

Harrisburg 5k/10k on April 14th.  This will be a SpeedForNeed event so we need your support.  Talk to @Gapper for details.

Inaugural 5k race for #OperationSweetTooth is April 21st in Huntersville area.  More details on Twitter.

Moleskin

Nice work this morning guys.  Thanks for playing along.  Hopefully it was challenging enough.

Great to see @Sundial back out.  We were all glad to hear that he isn’t moving again … sigh of relief from all pax.  Hope all goes well with new baby coming soon.  Keep coming back.  Don’t be that guy, you know the “33-year-old past your prime has been.”

@Greenspan and @RedCoat were also back from winter hiatus.  It’s never too early to work on the Beach Bod.  Good to see you back out!  Keep coming.

T-claps to @Gamma for pre-ruck and wearing the ruck during the workout.

Nice work by @T-Bone out there this morning putting in some extra credit pre-workout.

Only a little trash talk from @Kojak this morning.  He must have been on the opposite side of the pain stations where YHC couldn’t hear it.

 

Harrisburg, The Ridge

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