Go Slow to Get Strong

This workout took place on 06/07/2018, but is being posted over a month late due to several of YHC’s litany of character flaws.

DISCLAIMER

PRAYER

COP

• Abe Vigodas x10 IC • Motivator from 7 • Monkey Humpers x15 IC • Hydraulics x10 IC • Willie Mayes Hayes x10 IC • Valley Merkins x4 • Bataan Death March (A Burpee Catch Me if You Can Indian Run – I had to read the description in the F3 exercise library several times before I could figure out how it was supposed to work)

THE THANG

PAX rotate through several stations that include exercises designed to be done slowly.

• Parking lot: Crab Walk from the curb to the cars; Bear Crawl back • Love Chapel Elem Sign: Hydraulics and Mountain Climbers in a 1:4 ratio. Ladder from 1 Hydraulic to 5 and then back to 1. • Drop-off Loop Straightaway: 10 Monkey Humpers (3 count hold) then karaoke to the end of the straightaway and do 10 Monkey Humpers (3 count hold). Go back and then down the straight away again. • Flag Pole: Dips (3 count hold) x10 • Lunge walk to the middle of the field then do 10 Hand Release Burpees (HRpees)

Rinse and Repeat.

MARY

Nada

CIRCLE OF TRUST

PRAYER

MOLESKIN

ANNOUNCEMENTS