Q: Diablo
PAX: (9) Fructose, Goose, Frosted Tips, Jewel, Shrimp Boat, Holler, Domino, Airball, Diablo
Introduction: YHC was very happy to return to The Garden on an absolutely perfect morning to workout. If you haven’t hit The Garden, you need to do so. Various hills, fresh coupons, fancy playground, ample east-end style parking. Most importantly, a group of guys that really seem to get after it. Extra shoutout to Goose, whose first workout was just yesterday at North Posh, which is NEVER easy, and then this morning where we pushed HARD. He can take a well-earned break tomorrow.
YHC gave a disclaimer and the PAX circled up to get better. Here’s what we did:
COP
SSHs (20 IC)
LBCs (20 IC)
Copperhead squats (10 IC)
Plank Jacks (20 IC)
SSHs (20 IC)
PAX then ran to what I call the “smaller hill” for some work.
Thang 1
4x4s & Bonnie Blair’s
P1 does AMRAP 4x4s, while P2 runs to top of the hill for 10 Bonnie Blair’s. P2 then runs back to relieve P1. Switch, rinse & repeat, for 4 full rounds. (Note: Frosted Tips moved like he’d stole something on this movement, and then removed his shirt because he evidently burned a hole through it.)
Thang 2
PAX kept same partners for 3 rounds of Ace & Gary style Big Boys (15) and plank work. (Yes, YHC incorporates this set quite a bit!)
Thang 3
PAX then ran to what I call the “bigger hill.” We then ran up that big hill. Fructose led the way, as he evidently likes to run. We then stopped at the playground. PAX partnered up for pull ups and squats. Each partner would do 5 pull ups, getting a spot when needed, and then perform 10 squats together, and then go back to the pull ups. PAX did several rounds until YHC called time. (I predict some oddly sore muscles in the morning for a few of us.)
Just outside the playground PAX circled up for:
Rosalitas (20 IC)
American Hammers (20 IC)
V-Ups (10)
PAX returned down the hill for COT.
COT
YHC conducted COR and NOR. Jewel explained how he got his name, I made an announcement for 9/11 Ruck and Wayside Christian Mission efforts, and I thanked the Sky Q for the blessings we’ve been given.
As always, thank you for the opportunity to be a part of THIS.
Diablo
F3 Louisville 