The Distillery – 1/17/19
QIC: Harden
Date: 01/17/2019
PAX: Sassy, Flop (WB), Harden, Sour Mash (WD)
3 pax joined YHC for a cool clear morning in the gloom. YHC arrived with no time to spare. Pleasantries were passed amongst the four in attendance and then we were off:
Warm-o-rama
- SSH x 15 IC
- IST x 15 IC
- Whirly w/ the Clap x 15 IC
YHC was cold, so lets get on with already – Mosey to the shelter behind the school.
The Thang
Shelter Work
- Curls – IC
- Skull Crushers – IC
- Bent Over Rows – IC
- Left Leg Step Up – IC
- Right Leg Step Up – IC
- Dips – IC
- Goblet Squats – OYO
- Irkins – OYO
- Wonderbra’s – IC
- People’s Chair w/ Arm Extensions
Run a lap around the track. Return to shelter and take bricks back home. Mosey to the basketball courts.
Partner Work
- P1: Does Called Exercise while P2 runs length of bball court and returns.
- E1: 150 LBC’s (as a team)
- E2: 100 Merkins (as a team)
- Run length of 2 basketball courts and return (x2).
Sour Mash leaves us at this point, so we turn this into 3-man Grinder
- P1: Monkey Humpers until P3 arrives
- P2: Squats until P1 arrives
- P3: Runs from P1 to P2.
- Each pax completed each station 4 times.
Mosey back to cars for curb work
- Fast Feet – IC
- Calf Raises – IC
- repeato
5 MOM
- Penguin Crunch – IC
- L/R Mutton Crunch – IC
- R/L Mutton Crunch – IC
- Gas Pump – IC
- American Hammer – IC
Announcements
- #BBBC tomorrow. Options of 2.1, 3.5, or 4.0 milers. Launch at time needed to complete desired route. Launch point: Parking lot below Dario near construction.
Prayer Requests
- 1 spoken and noted.
YHC took us thinking HIM for giving us the bodies able to workout together, the time for fellowship, and the ability to have a positive impact on those around us through His name.
