Back at The Buck

Date: 10/24/19

QIC:  Buckeye

PAX:  Dabo and Swinney, Mountaineer #respect, Wet Wipes, Adidas, Buckeye – 6 PAX

Conditions:  Clear and cool.

Disclaimer: YHC is your Q, YHC is not paid, trained and lacks skill.  You at exercising at your own risk.

It has been some time since YHC has Q’ed at the Buck and with the Q-sheet was open, which has been a trend these days, YHC took the opportunity.  This AO offers more in terms of infrastructure for variety of workouts than any other AO in the Lowcountry.   Options are endless and they got pull-up bars.

Warm-up:

-SSH x 25 IC

-Tempo Merkin x 10 IC

-Seal Jack x 20 IC

-Copperheads Squat x 10 IC

-LBAC Forward x 10 IC, LBAC Reverse x 10 IC, Air Presses x 10 IC

-TTT x 20 IC

-Mosey short lap around parking lot and back over to the field next to the Pad of Pain for

The THANG:

A taste of the Week 1 IronPAX Challenge – “The Killer B’s”

-YHC explains the WO and demonstrates proper form for all the exercises.

-From the starting line: Broad Jump 10 yards, at the 10 yard line, Burpee x 10, Bonnie Blairs (jumping lunges) x 10, Big Boy Sit-ups x 10.

-Broad Jump 10 yards, at the 20 yard line, Burpee x 10, Bonnie Blairs (jumping lunges) x 10, Big Boy Sit-ups x 10.

-Broad Jump 10 yards, at the 30 yard line, Burpee x 10, Bonnie Blairs (jumping lunges) x 10, Big Boy Sit-ups x 10.

-Bear Crawl 30 yards back to the start line.  That is 1 round.  Rinse and repeat for 3 total rounds for time.

-10 Count please

-Move over to the Pad of Pain for

Warm-up #2:

-SSH x 20 IC

-Tempo Merkin x 15 IC

-Seal Jack x 20 IC

-Copperhead Squat x 15 IC

-SSH x 20 IC

-LBAC Forward x 15 IC, LBAC Reverse x 15 IC, Air Presses x 15 IC, Ray Lewis x 15 IC #hallelujah

-Seal Jacks x 20 IC

-TTT x 15 IC

-Pullup x 5, Rinse and Repeat, Rinse and Repeat

-Indian Run long loop around parking lot, then AYG from traffic circle back to pull-up bar.

-Pull-up x 2

3 MOM:

-Crunchy Frog x 15 IC

-V-Up x 10 OYO

-Back Scratcher x 30 IC

-Flutter Kicks x 20 IC and DONE

COT/BOM:

-Announcements, prayer requests, and Shout Out.

  • P200 and Buffalo Run Sign Up time is now.

-Great push Men!

Buckeye Out

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