11 PAX on a crisp November morning
YHC got some influence one from one of the few backblasts written at F3-Metro’s Combine (Kettlebell and Sprinting) AO.
Warm-up
Run a big lap with unnecessary looping
Plank
– shoulder tap
– yoga
– mountain climber
– yoga
– peter parker
– yoga
– parker peter
Imperial Walker
Hillbilly Walker
Move with bells to parking lot
Line up from one island facing another
Ladder:
- 5 manmakers
-bear crawl to the next island and back
KB Swings for the six - 5 manmakers
5 goblet squats in cadence
-bear crawl to the next island and back
KB Swings for the six - 5 manmakers
5 goblet squats in cadence
10 upright rows in cadence
-crawl bear to the next island and back
KB Swings for the six - 5 manmakers
5 goblet squats in cadence
10 upright rows in cadence
10 overhead presses in cadence
Move with bells to the farthest parking lot
Line up between one set of lights facing the other
We did an exercise with the bells and then sprinted to the other set of lights. At the other end, we did a descending count of merkins and sprinted back to our bells. So:
10 Merkins/Sprint/10 Alternating Lunges in cadence/Sprint back
9 Merkins / 5R & 5L Single Legged Dead-lifts
8 Merkins / 10 Sumo Squats
7 Merkins / 5 Manmakers, then 5 more
6 Merkins / 5R & 5L Snatches
5 Merkins / 5R & 5L Single arm overhead press
4 Merkins / 5 Lawnmower pulls each side, then 5 more, then 5 more
3 Merkins / 5 Goblet Squats in cadence
2 Merkins / 10 Swings
1 Merkin / 10 Overhead Presses
Move with bell back to COT
Flutters with press
Seated Yoga until 0600
Prayers:
Fathers that have passed recently
Those battling illness (COVID, Cancer)
NMM:
I sat on this backblast a bit and have lost my steam on a message. I remember an idea of checking in with your word of the year and how much of a struggle this year has been.
My word was Input. And I’ve been letting the world decide what my mental input is more often than deciding myself. There’s still days in the year left to get better…so let’s go work on it.
—
Band Camp dismissed