First things first, if someone has the Bat-phone for Mother Nature, please inform her that it’s May, not March. The PAX exited their autos to a nice 47 degrees this morning, but that didn’t stop them from putting in some hard work. It quickly warmed up as we moved to The Thang and sweatshirts began to litter the field.
Today was YHC’s VQ and I definitely felt the weight of responsibility to craft a beatdown deserving for a group of HIMs that attack each workout with vigor. The PAX of The Kodiak did not disappoint.
Warm-up:
A nice and quick mosey around the parking lot with some Carioca thrown in for good measure. Circle up in front of the stadium for the following: 10 x IC SSH, 10 x IC Imperial Walkers, 10 x IC Cotton Pickers, 10 x IC Imperial Walkers, 10 x IC SSH
The Thang:
We headed out to the football field for Crazy 8s. We focused on half the field with exercises in each corner. The PAX were tasked with drawing the number 8 on the field. From the center of the field, run to corner 1 (10 reps), run across the end zone to corner 2 (15 reps), run diagonally to the 50 yard line for corner 3 (20 reps), across the 50 to corner 4, and then complete the number 8 by running to the center of the field for 8 burpees. We did 4 lap and planked for the 6, YHC did a quick change-up of the exercises and we were off for 4 more laps.
Round 1: 4 laps
- 10 Lunges (R&L is 1)
- 15 Merkins
- 20 Squats
- 25 LBCs
- 8 burpees
Round 2: 4 laps
- 10 Copperhead Squats
- 15 Plank Jacks
- 20 Shoulder taps (R&L is 1)
- 25 American Hammers (R&L is 1)
- 8 burpees
Cool-down:
We had 5 minutes left and the PAX had already put in a good bit of core work, so YHC led the men to some benches for a quick 4 minute round of Chibatta. Instead of the typical 8 rounds of the same workout on a 20 sec on/10 sec off rotation, YHC went with alternating upper and lower body. After a nice long workout, the PAX pushed hard all the way though the final minutes.
- Derkin
- Bulgarian Split Squat (R)
- Merkin
- Bulgarian Split Squat (L)
- Irkin
- Squat
- Plank
- Al Gore
Name-O-Rama & COT:
- Welcome FNGs Buckeye and Egon
- Continued prayers for Bloodhouds mother-in-law and she battles cancer and is deal with chemo treatments.
- Prayers for Aquaman’s family as his aunt passed away from cancer last week.
Well done HIMs, it was an honor! It’s not exact, due to the variability of Chibatta, but a conservative estimate puts us around 760 reps.