McBadass for Breakfast

So YHC was called out on twitter by Skoal, the President for Life at Diamondhead who rules with an iron fist – literally. So with that in mind we needed to be sure the king was served. Additionally, Rev showed up after his weekend over at the hospital which YHC predicted he would either get thrown out or the entire staff at Presbyterian hospital would resign en masse before Sunday in a scene that could have gotten played out in Birdbox. With all that in mind 13 pax (11 boot campers and 2 ruckers) gathered in the mist and drizzle to get it done. Went like this:

COP

1 minute repeats as follows:

SSH

KB swings

IWs

Merkins,

Mountain Climbers

Jump squats

Run down the temple steps to the parking lot and back. Then do the following:

10 merkins

20 LBCs

30 squats

Start the ladder

Burpees X 5

Do the run and merkin, LBC, squat routine

Burpees X 5

Louganis X 10

Rinse and repeat the run and other part

Burpees X 5

Louganis X 10

Renegade Row X 15 (each arm)

Repeat Above

Burpees X 5

Louganis X 10

Renegade Row X 15/arm

20 KB squats

Rinse and repeat the run.

Burpees X 5

Louganis X 10

Renegade Row X 15/arm

20 KB squats

25 KB swings

Rinse and repeat the run.

Plenty of work done here. Everybody was gassed a little, maybe more. So we most def needed an encore. So YHC pulled one from the western banks of the Catawba, The Triple Nickel! Which is three things, five times, one thing being a run. So it went like this:

Thing 1: Plank Jacks X 5

Thing 2: Same run as before

Thing three: hand release merkins X 5

Close to done but not quite.

Stretch for 1 munute

Hold elbow plank for a minute.

Done!

NMM:

Misty rain, 38 degrees, what else do you need to know. Thanks for the Temple! Could have been a lot worse. Rev made it out and modified as needed after his lost weekend. Be patient or be a patient! Everybody worked hard. Titan thought I was anti running until this one. YHC does not mind a good run. We mixed it in really well today so it was not too much at once but regular enough to keep the heart rates up.

Great take out by Eminem. All about the positive and staying at it .Which is what we are all about.

Always a pleasure and an honor to lead these guys.Worth the trip across the river!

 

Tesla

 

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