A Slow Burn

Preamble:

The Hoochies had endured a good bit of running recently so YHC wanted to change it up and remind the PAX that they could also get a solid beating while barely moving.

Warm-O-Rama:

The warm up was kept fairly short for time purposes but we managed a few

1. SSH
2. LBACs
3. Squats
4. Imperial Walkers

… and a short mosy

The Thang:

YHC designated 4 stations around the parking lot. The PAX would stay together and moseyed between stations. At each station we would perform a position hold for the prescribed time, followed by a rest position for a shorter time and repeat 3 times. After each set, PAX moseyed to the next station. YHC prepared for three rounds but we badly made it past two.

–Nara portico

1) Tempo Copperhead Squat

20sec each position x3

2) Wall sit – 15sec each position x3

Both legs, R leg, Both legs, L leg

3) BTTW 30 sec, rest 30 sec x3 (This was the last exercise we completed)

–Low Wall

1) Tempo Mercans 15 sec each position (Regular/Wide/Ranger)

2) Dips Holding High/Low

30 sec each x3

3) Dry Dock Hold 30 sec,

High plank 30 sec x3 (DNF)

–Theater

1) 6 inches / 45 degrees Arms overhead (down 30 sec/up 15 sec x3)

2) Low plank – Butt down 45 sec/up 15 sec x3

3) Side plank, 90sec each side (DNF)

–Bakery Lot

1) Crunch plank 45 sec, rest 15 sec x3

2) Glute Bridge 45 sec, rest 15 sec x3

3) V-Sit 30 sec, rest 15 sec x3 (DNF)

COT:

Thankful for successful surgery for BallBoy’s M. Prayers for those traveling.

Naked-Man Moleskin:

Happy to change it up and honored to have such a strong group of men suffer through it with me!