One Minute Warning: Given

The “No Whining” disclaimer was given: This is a free, volunteer, peer-led workout. YHC is not a professional. YHC no knowledge of any injuries or fitness considerations PAX may have. Therefore, it is the responsibility of each PAX to be safe and modify exercises as deemed appropriate.

The Warmup: (line up on the Goal Line)

30 Side straddle hops (in cadence)
30 Mountain climbers (in cadence)
30 Side straddle hops (in cadence)
30 Mountain climbers (in cadence)

The WOD: Grab a Coupon and place it on the Goal Line (1 Round)

30 Calf Raises – Skips for height to 50 yard line and back – Shoulder Taps to the 6
30 Air Squats – Farmer’s Carry to 50 yard line and back – Shoulder Taps to the 6
30 Merkins – Bearcrawl to 50 yard line and back – Shoulder Taps to the 6
30 Big Boy Sit Ups – Skips for height to 50 yard line and back – Shoulder Taps to the 6
30 Overhead Presses – Farmer’s Carry to 50 yard line and back – Shoulder Taps to the 6
30 LBC’s – Bearcrawl to 50 yard line, job back – Shoulder Taps to the 6
30 Merkins – Skips for height to 50 yard line and back – Shoulder Taps to the 6
30 Curls – Farmer’s Carry to 50 yard line and back – Shoulder Taps to the 6

Mosey to Pavilion

Round 1

30 Tricep Dips OYO – Wall sit – 30 count
30 Leg Raises OYO – Wall sit – 45 count
30 Hello Dolly’s OYO – Wall sit – 60 count
30 Merkins OYO – Wall sit – 90 count

Round 2

30 Tricep Dips OYO – Wall sit  – 30 count
30 Leg Raises OYO – Quad Stretch (both sides) – 30 count
30 Hello Dolly’s OYO – Squats – 30 count
30 Merkins OYO – Wall sit – 60 count

Mosey back to the Goal Line

Tailpipe

21 – 15 – 9 – OYO
Burpees, Merkins, Chest Press (feet 6 inches) – between each round, jog to the 30 yard line and back.

Recovery and Stretching

Prayer Requests: Bean’s Father, Rapunzel’s M’s Grandmother, Belle’s friend.

Isaiah chapter 40, verse 31 “…but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”

“I’m too tired” is one of the most common excuses not to exercise. It is understandable! Whether you are single, married, retired, or a young mom, there are endless reasons to be exhausted. However, remember this, exercise takes energy, but it also gives energy.

Let us pray.  Thank you for this day and for this fellowship. We humbly ask that you hear our prayer requests today – those spoken and those unspoken. Protect us and give us the strength to help our brothers in F3 and others in need – this includes our family and friends. Help us to recognize our own shortcomings and to find your grace. Help us overcome our fears and prejudices. Help us take this morning’s work throughout the day as a reminder that your love is powerful and strong – therefore we are powerful and strong. Our Lady of Victory… Pray for Us. In Jesus name, we pray… Amen.

Mumblechatter

It was “brisk” this morning. 11 Pax put in some work. In Ben Gay’s honor… there were bearcrawls. There were Merkins too (about 165… for those doing the challenge).

YHC underestimated the effect the ground work would have on our hands. With a frost-covered field, the bearcrawls, shoulder taps, and merkins quickly turned our hands into blocks of ice (pain is only weakness leaving the body…). And, since there was a no whining decree… all complaints were inaudible and it was a non-issue.

The initial “goal line” work was a grinder… but everyone put in solid effort. The “pavilion” work allowed for some recovery and was intended to focus on small muscle areas (triceps, groin, quads). Credit to Tweeter… he is hurting and muscled through.

When we mosey’d back to the “goal line” the “Tailpipe” was an investment in “grind fortitude.” Nothing like a 21-15-9 with burpees and more merkins to finish up the WOD and make you feel “alive!”

We did some stretching to recover and after the COT, did some community service picking up trash. Nice work all around men. “Exercise takes energy… but it also give energy.”

Foley (in a van down by the river)… signing off.