With 30 pax posting to The Horse on Thursday, a Co-Q was in order to welcome September. YHCs offered two main courses – one that involved several coupons and a square and one that involved a pair of legs and an oval. 21 pax posted and had the choice of sticking with one main course the entire workout or dabbling in both main courses.
Weather – High 60s, dry, clear
DISCLAIMER – Rite Aid
PRAYER – Rite Aid
- SSH x 20 IC (R)
- TTT x 10 IC (P)
- Merkins x 10 IC (R)
- 10 burpees OYO (P)
- Prisoner squats x 10 IC (R)
- Plank jacks x 10 IC directly in to plank hold x 1 minute (P)
- No breaks in between – quick pace
Divide up in to two groups – PAX CHOICE
20 HR merkins at torch, 20 prisoner squats at opposite end x 22 minutes, decrease by two reps on the HR merkins every lap (lap = 0.35 miles…the decrease by 2 was an audible by YHC after 3 sets of 20. That sucked.)
20 jump squats at torch, 20 PS at opposite end x 22 minutes, decrease by two reps on both exercises every lap.
AMLAP – Pax got somewhere in the neighborhood of 5 to 8 laps per 22 minutes.
Beware of the Square
Partner up. Introduce Pax to the Plank Tire Pull. With the tire 50 feet away, stay in a plank position, pull a rope attached to the tire down (towards your feet) alternating arms each pull. One person does the Plank Tire Pull, the other does Big Boys Sit-ups. Rinse, repeat.
Divide into teams. (2-4 Pax on each team) Each team goes to a corner of the square. A cone is placed at each corner.
Teams Bear crawl to the next corner of the square (approx. 25 yards) while one team member does a Bear Crawl Tire Drag. Get to the cone, do 10 burpees. Bear Crawl to the next cone, switch who is dragging the tire. Proceed until Team is back at initial corner. TOTALS: 100 yards of bear crawls, 40 burpees
Teams lunge to each corner and do 15 merkins at cone.
TOTALS: 100 yards of lunging, 60 merkins
Teams Broad Jump to each corner and do 20 Big Boy sit-ups at each cone.
TOTALS: 100 yards of broad Jumps, 80 Big Boy Situps
Sometime during this evolution, we switched groups so we got a lot of new guys onto the square. We now had 4 teams of 3 Pax each….YHC didn’t want the new guys to miss an opportunity to bear crawl….. so we repeated Round 1.
Round 1 (or Round 4 if you stayed in the square)
Teams Bear crawl to the next corner of the square (approx. 25 yards) while one team member does a Bear Crawl Tire Drag. Get to the cone, do 10 burpees. Bear Crawl to the next cone, switch who is dragging the tire. Proceed until Team is back at initial corner. TOTALS: 100 yards of bear crawls, 40 burpees (again for YHC and a few others)
One team member farmer carries two buckets of water (roughly 15-20 pounds each) around the entire square. While he is gone, one team member stays and does BBS, the other stays and does Flutter Kicks. When buckets get back, rotate. Each Pax carried the buckets twice.
(Side note: YHC learned this morning that the combination of the Plank Tire Pull Downs, and the Bear Crawl Tire Drags has the potential be a smoker of a workout if done in the right amounts. Today we didn’t reach that “smoker threshold”, but YHC will try harder to find that line next time the tires come out to the AO!)
- Boat Canoe (Jobs – someone needs to introduce Jobs to the boat. The beast hung out in a canoe about the whole time)
- Flutter kicks x 20 IC (Launchpad)
- Guantanamo one time around the circle (Squid)
CIRCLE OF TRUST
PRAYER – Pythagoras
Nice to have Squid with us from the Yacht Club – F3 Hilton Head. Rite-Aid reminded the pax to enjoy the holiday, but to not let the holiday get pax out of their health routines. When Tuesday comes, get back at it.
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