YHC really likes to push the cardio limits while putting in a solid amount of work into my Q’s and this plan was no different.  I’ve also grown fond of the 21-15-9 rep scheme.  Integrate the two and you get reps with suicides.  YHC arrived early to set out the markers for the suicides and it was early as YHC got little sleep the night before.

Disclaimer given at the 1 minute warning

Conditions nice and humid

Let’s roll

Fast mosey to the coupons, no wait change that to picnic area behind the school.

COT

10 Grass Cutters IC

15 LBAC Forward IC

Ok that’s your warmup

Fast mosey to the coupons

Grab one and line up in back end zone line.

45 BBS

21 Bonnie Blairs (count 1 leg)

15 Pullover/Chest Press

9 Manmakers

Suicide

Rinse and repeat then BBS for the 6

Recover

Grab your block and lets mosey (fast) again to the bottom of the Concrete Monster (YHC said Green Monster but no one corrected me not even the Red Sox wearing cap Uncle Buck)

45 LBC

21 Air Squats

15 Curl/Press

9 Tricep Ext

Suicide

Rinse and repeat then LBC for the 6

Recover

Grab your block and lets mosey (fast) again to the top of hill by picnic area

45 Flutter Kicks (Count each leg

21 Monkey Humpers

15 Al Gore/Front Press

9 Burpee Box Jumps

Suicide

Rinse and repeat then Flutter Kicks for the 6

Recover

Grab your block and as safely as possible AYG to the coupon stack

Circle up around the flag.

Countorama 20 PAX

Nameorama

Several PAX dispatched at this point to join up with Tsunami for a double down.  YHC was on the fence about the double but peer pressure got me and I joined after closing out.

Announcements and Prayers

YHC Closed in prayer

NMS

Great work by all today.  This was an upbeat workout that was fun I thought.

Great to see Mary Ann continuing to push the rock.

YHC was taken aback when I saw Inspector this morning.  He has never posted anywhere but Fury.  See there is life and hard workouts outside of Fury Inspector.  Turns out he went to Fury but Jugs is battling an injury and had to cancel, get well brother.

That’s all I got right now thanks for posting alongside your brothers this morning.

Meatloaf Out