CONDITIONS: 30’s with a slight breeze

After a good classic Crossfit workout (Mini Murph) yesterday morn at Guns N Moses by Italian Job, most of the York Pax where pretty fatigued this morn.  Little did they know that YHC had already planned to do another good classic workout (Filthy Fifty) from Crossfit with them…this really made it a gloomy gloom…hahaha.

No FNG’s present, quick disclaimer given, brief explanation of the workout, and away we went.  Advised the PAX that after today, they would understand empathy/sympathy as we would all be sucking wind and looking for some support from one another.

WARMUP:

Merkins IC x lucky number 13

THE THANG:

Moseyed to BlackLung’s abode and grabbed 6 “treats”…ole Cindy.  Moseyed to the wall where the PAX split into two groups: one group began with 50 box jumps on the wall while the other group started 50 reps of kettlebell swings using the Cindys.  About half way through the set, some chatter started from the “swingers” and I thought this would be an appropriate time to let all know that all exercises done this morn would be to a count of 50.  PAX planked up for the six and then we flipped flopped with exercises.

Moseyed (with the Cindys) to the playground behind the church down the road (not sure of the name). PAX was informed the next set would be 50 jumping pullups while the other group did 50 overhead press with Cindy.  Plank up for the six before flipping and moving on.

The next evolution involved one group doing 50 walking lunges while the other did 50 bent over rows with Cindy.  Side note: Make sure you have plenty of room when doing the walking lunges with HighPockets present…that man can cover some ground. Plank for the six and flip.

We then went back to the pull up bars (a crowd favorite) for 50 elbows to knees while the other group did 50 bodyweight thrusters.  Again, this took a bit of time for the guys on the bars so we added an additional 50 bodyweight thrusters to help compensate the time difference.  Plank for the six, aaaannnddd flip.

Time was running a bit thin so I called an audible which I’m SURE the PAX was grateful for.  The last exercise was supposed to be 50 Burpees.  Instead we did 9 Merkins IC and a Burpee for the tenth, twenty, thirty, forty, and fifty…total of 45 Merks and 5 Burpees.  A few of the PAX earned some “extra credit” for doing the Burpees with Cindy…(sorry I don’t remember who all did these)…but AWESOME job.

We then collected up the Cindys and moseyed back to their resting spot before continuing on to the COT.  Once back, we had a few mins left so I decided to implement some takedown moves we learned at Coal Train.  The PAX did a couple of Burpees to keep the heart rate up and replicating “false stress” while we conducted a takedown of an “aggressor” safely to the ground.  The PAX was advised that this was done as extra practice but also to show how the move is a little different under some sort of stress and fatigue and that it would still work.  Thanks Numbchuck for the new tool in our toolbox.

Announcements Made (newsletter, CAH, Yeti, Dragon Convergence, PreRuck, GoFundMe, new possible AO at Coal Yard (Strength) and York Intermediate (Ruck), prayer requests given, counted off, BOM.

Awesome job to all the PAX for pushing through the workout.  I know it wasn’t easy, it wasn’t supposed to be.  We did this workout as a group so all could get an experience to use one day to show empathy/ sympathy to our fellow brothers, family, friends, and strangers needing help.

Cant wait for the next chance to “Q” with yall again….Bounty out!