This was not an undertaking that YHC was prepared for [sanbags]. Yes, Q knows how to lift a sandbag but no, [Q] he does not know how to teach others to lift a sandbag. After finding some internal motivation to Q this workout and mind you some blatent hesitation, YHC was also reminded of one of the greatest quotes from the battle of Normandy (also known as Operation Overlord).

“This operation is not being planned with any alternatives. This operation is planned as a victory, and that’s the way it’s going to be. We’re going down there, and we’re throwing everything we have into it, and we’re going to make it a success.” ― General Dwight D Eisenhower

The expression of “We” and not “I” held true as this quickly became a team effort when YHC introduced some new exercises, he himself was not prepared to encounter. However, there was a strong showing of men (13) prepared to do battle and came willing to undertake whatever YHC had to throw at them.

Warmup:

• 25 SSH
• 20 Mountain Climbers
• 15 IW
• 14 Windmills
• 14 Air Squats

And there off…

The Thang:

• 20 Rotational Deadlift
• 10-15 (Wherever you ended up – HARD!!!) Rotational Lunges
• 10-15 Rotational Power lunge Clean – EXTREMELY HARD!!! – Imagine picking sandbag up from your side, then going into a Cean and then stepping one leg behind the other into a reverse sideways lunge. UGH!
• 20 Squats
• 10 Overhead Press
• Maybe a few more i cant remember

Now onto the interesting part of the WO. On paper, the next idea looked to be something that the PAX would enjoy. On paper, i imagined maybe 8 PAX tops doing this – remember, 13 posted. But YHC went with it anyways because he had already planned 15 min in the WO for this.

• Stagger (diagonally) sandbags across field. Pax runs to each sand bag and snatches overhead. Ran through this twice, first time was kind of a bust because the PAX were literally walking through it. So YHC decided to COP, which included merkins, burpees, etc… to allow PAX to filter through the obstacle and not allow this to be a walking exercise but yet a running exercise.

Once that was over, the PAX grabbed their sandbags ran around Soccer field.

COP

• Forward lunges (CSPAN thought these were reverse lunges or he said something to the affect that his legs would not bend that way – old man excuse, but PROPS to him for leading the WO later that day for Run n Gun). FACT: Old men can recover.
• Squats
• Power Cleans
• Good Mornings
• Shoulder squats
• A few AB exercises with sandbags

COT – Run back to parking lot with Sandbags

There was alot of mumblechatter this day but just as General Dwight D Eisenhower said, “This operation is planned as a victory…” – and a Victory it was, no one was hurt but we all suffered TOGETHER! #f3brothers

Announcements:

• Murph this Saturday (1/31) at The Reservation
• 1/30 0600 – hear the words of the great Santini at Eternal Church – no chickin and wisdom

Prayers

• Many prayers that YHC unfortunately cannot remember but lifted up at the time

Even though the AO is still without a name 11 posted for a Monday morning workout throughout downtown Rock Hill….image the potential if this AO gets a name!

The Thang:

Warm Up Run – Headed out for a 3/4 Mile loop with a brief stop for pull ups and SSH’s. Pax was on its way to several hundred SSHs when Pusher thankfully called an audible and switched up to the Windmill while pax completed pull ups. Continued around the loop to the parking deck for a series of wide/narrow bunny hops up the stairwell and continued the run down the parking deck to Fountain Park.

COP

– 20 SSH

– 15 Merkins

– 20 Squats

– 15 Diamond Merkins

– 15 Mountain Climbers

– 20 SSH

Grab a Wall

– 12 Derkins

– 12 Dips

– 12 Box Jumps

– Rinse/Repeat (Reps of 8)

Fountain Park Fun Run

– 8/4/2 Burpees with a lap around Fountain Park between sets

– 40/20 LBC with lap around Fountain Park between sets

Stairwell Time

– Short run to to a 6 Story Stairwell

Main St Abs

– Short run to Main St

– 25 LBC

– 25 Freddie Mercury

– 30/1/1:30 Plank

COT

Announcements: Reminder of event at Eternal Church 1/30 6am

Prayer Request: Prayers for all those injured or sick during this time of the year.