Back and Forth and Back and Forth

It was a brisk, frosty morning where 14 PAX showed up in the gloom of Iron Horse for a Q from YHC.
DISCLAIMER
PRAYER
COP
Motivators from 6 IC

Abe Vigodas IC x 10

TTH IC x 10

Willie Mays Hayes 10 ct each side

LBACs IC x 10, forward & reverse

Seal Claps IC x 10

THE THANG
This workout was a full cardio workout with TONS of chest! There were 4 different lines and each PAX moved through the lines at their own pace.

Line 1: 5 Cones 20 yds apart. do 10 merkins at first cone, sprint to cone 2. 10 merkins at cone 2, sprint to cone 3. 10 merkins at cone 3, sprint to cone 4. 10 merkins at cone 4, sprint to cone 5. 10 merkins at cone 5, sprint back to beginning. Rinse and repeat 2 more times for a total of 150 merkins

Line 2: 2 cones 40 yards apart. 15 Mountain climbers. Walking Lunge to second cone and do 10 merkins. Sprint back. Rinse and repeat 2 more times for a total of 3 rounds

Line 3: 5 Cones 20 yards apart. Run in suicide form beginning with 5 burpees at cone 1, sprint to cone 2. At cone 2, 25 Shoulder pretzels. Suicide back to beginning and do 5 burpees. Sprint to cone 3, 50 Calf raises, suicide back to beginning and do 5 burpees. Sprint to cone 4, 75 overhead block presses, suicide back to beginning and do 5 burpees. Sprint to cone 5, 100 Side-Straddle Hops, sprint back to beginning. One round.

Line 4: 2 cones 40 yards apart. 20 Side-Straddle Hops, 10 Block Power Cleans, then bear crawls to second cone and mosey back. Rinse and repeat 2 more times for a total of 3 rounds.

MARY
PAX circled up for some bear crawl/plank/Merkin combos until time.
CIRCLE OF TRUST
PRAYER
MOLESKIN
A lot of respect was earned and given today when it was discovered that this was a FiA Q by YHC’s M, ShopVac.
ANNOUNCEMENTS
1st F/2nd F Convergence with FiA NETN on Saturday, November 23rd from 6-8am at the field at Founder’s Park.