It's been a while since my last good cinder workout, so I thought we should "return to cinder" for our pre-Veteran's Day BD.
Short disclaimer as there were no FNGs present. Mosey around the parking lot with some butt kickers and high knees mixed in. We made out way to the hill just past the playground for:
Crab walk to bottom > 15 x mountain climbers
bear crawl to top > 15 x SSH
crab walk to bottom > 15 x weed pickers
bear crawl to top > 15 x forward arm circles > Michael Phelps OYO > monkey arms OYO
Cinders to center of LAX field:
PAX was informed of the 4 corners escalator workout that was to ensue. It went something like this...
5 x buy in WW3 sit ups >
Corner 1: 10 derkins > (Cusack to corner 2)
Corner 2: 10 derkins / 20 shoulder press > (farmer carry shuffle to corner )
Corner 3: 10 derkins / 20 shoulder press / 30 coupon curls > (Cusack to corner 4)
Corner 4: 10 derkins / 20 shoulder presses* / 30 coupon curls / 40 goblet squats* > (Cusack back to center)
*Q called a modification from shoulder press with cinder to air presses x 40
5 x cash out manmakers
YHC instructed the PAX to mosey to the parking and stop for 20 x LBC at every crosswalk. I called on different PAX to call the ab exercise of their choice after the first round of LBC
Crosswalk 1 - 20 x LBC
Crosswalk 2 - Fannypack called American Hammers IC x 20
Crosswalk 3 - Half Dozen called 20 x Big Boys
Crosswalk 4 - Boomer called 20 x dying cockroach IC
Crosswalk 5 - Zohan called 20 x Rosalita IC
Pax moseyed back to the LAX field for round 2 which was a de-escalator of the previous round:
5 x buy in WW3 sit ups > (Cusack to corner 4)
Corner 4: 40 goblet squats (with or with out cinder) / 30 coupon curls / 30 air presses / 10 merkins on cinder (Cusack to corner 3)
Corner 3: 30 coupon curls /30 air presses / 10 merkins on cinder (farmer carry to corner 2)
Corner 2: 30 air presses / 10 merkins on cinder (Cusack to corner 1)
Corner 1: 10 merkin of your choice
This left us with 1 minute back to the flag. PAX arrived at the flag at exactly 6:15am. Boomer proceeded to cash out the manmakers as did most of the rest of the even though time had been called. Rock on!
Prayers for Boomers daughter, YHC's upcoming travels, and our Veterans and members of our armed forces.
Great fun and pain today. So incredibly thankful for this group each and every day. Love you guys!