Three of York’s finest joined YHC for a Monday morning beat down at Guns ‘N Moses. Being that it was my first time out in Tirzah, I decided to do one of my favorites for the boys in York.

Warmup: (IC)

SSH x 20
Windmill x 10
Morrocan Night Club x 20
Merkin x 20

We then took a lap around the church for me to get my bearings, then we started with the pain.

4 Corners (do each exercise at each corner)
Lap 1: 10 Merkins
Lap 2: 10 squats
Lap 3: 5 burpees
Lap 4: 10 calf rises
Lap 5: 10 SSH

We then set up 4 corners in the parking lot, where we did a running drill
Jog 3 legs, sprint 1, jog 2 legs, sprint 2, jog 1 leg, sprint 3, jog a lap, sprint a lap

We then did 10 counts by each man of BTTW and People’s Chair, followed by ab lab.

NMM:
It was impressive to see the growth of the men in York this morning.
Redwood, great leadership at this AO.
High Pockets, I couldn’t keep up with you on some of the runs!
Vila, great work pushing yourself with each exercise!

Aye!