7 Pax posted at the Shipyard for a little core work and some sprinting.

Conditions: nice
Disclaimer: given (maybe)

Mosey to the practice field (once we found that the gates to the real field were locked)

COP:

SSH x15 IC
Merkins x20 OMC
Copperhead Squats x15 IC
Cut the Grass x15 IC

Line up on the goal line

Nice mosey to the 50
Nice mosey back to the goal line
Sprint to the 50 (give me all you got!)
Sprint back to the goal line (give me all you got!)

Ab Ladder #1
10 V-Ups at goal line
Mosey to the 10 yard line and do 10 LBCs
Mosey back to the goal line and do 10 V-Ups
Rinse and repeat, increasing mosey by 10 yards and reps by 10 until you make it to the 50 and complete 50 LBCs. Wrap it up with 10 V-Ups.

Nice mosey around the outside of the practice field.
Sprint to the 50 (give me all you got!)
Sprint back to the goal line (give me all you got!)

Ab Ladder #2
Same concept as above
Exercises are Big Boy Sit-Ups at the goal line and Flutter Kicks at the yard lines

Nice mosey around the outside of the practice field.
Sprint to the 50 (give me all you got!)
Sprint back to the goal line (give me all you got!)

Ab Ladder #3
Same concept as above
Exercises are Leg Raises at the goal line and Whirly Boys at the yard lines

Nice mosey around the outside of the practice field.
Sprint to the 50 (give me all you got!)
Sprint back to the goal line (give me all you got!)

Ab Ladder #4
Same concept as above
Exercises are WWI Sit-Ups at the goal line and American Hammers at the yard lines

Nice mosey around the outside of the practice field.
Sprint to the 50 (give me all you got!)
Sprint back to the goal line (give me all you got!)

5 minutes left…
Just enough time for Sugar to close us out with his Ab ripper (just to make sure we don’t ignore the Abs this morning)

Recover

Count-o-rama
Name-o-rama

Announcements:
* Keep an eye out for an October challenge. Everyone can participate!

Prayer request:
* Spud’s family
* Dale Chrisley’s family

BOM

NMS
* YHC figured attendance would be small due to most pax being at camp out. Hopefully they are having a great time!
* Despite small numbers the amount of effort was large.
* The sprints provided a nice little competition and helped increase the heart rate which you don’t get with most ab work.
* Speaking of ab work. If you actually read what was written above you’ll notice the bulk of the workout was an work. This was primarily due to the fact YHC still feels like I was hit by a truck after the Prison Yard workout at Fury.

Until the next Q…
The Meter is paid up