The Swamp

Q: Cornwallis
Pax: Cosmo, Samsonite, PVC, and Swazee

This workout was planned with Fifa on the brain. A lot of cardio and non stop movement.

Warm-o-rama (all IC)

SSH x 25
Toy Soldier x 10
Windmill x 10
Weed picker x 10
Mericans x 10

We grabbed all the gear and headed down to the soccer fields.

4 Stations with a partner:
1) Partner 1 throws the frisbee (scratch that…kicks the soccer ball. See Moleskin) and goes to get it while partner 2 does squats with a 20# ruck. This was supposed to be 2 minutes, but we kept going until Cosmo and PVC (Team RESPECT!) finished their station (suicides)

2) Suicides: Partner 1 runs suicides on the cones twice. The first time is normal, forwards. The second time is backwards. During this time partner 2 is doing Mericans

3) Medicine Ball sit-ups : Partners sit with feet together. Partner 1 lays down with the medicine ball in their hands and straight out behind their head. Then they swing it up and do a sit up and hand it to partner 2. Continue for at least 2 minutes or until the other team is done (RESPECT!)

4) Jump Rope: ’nuff said

Soccer Serpintine: 1st person in line dribbles the ball through the cones and after going through the last cone kicks the ball into the net, then moves to the back of the line. During this time everyone else is in high plank position. Continue until everyone finishes. (People must make a the goal! See Moleskin)

Rugby Toss: We used a rugby ball and lined up on the soccer field back line. Then we ran down the field towards the other goal passing the ball laterally to the next person beside us. Once you pass, then you sprinted to the far end of the line so you could keep the movement going. Every time we dropped the ball, 5 Burpees each OYO! It didn’t take many of those to learn not to drop the ball.

MARY: (all IC)

Low Flutter x 25
Homer and Marge x 5 Single count
LBC x 20
Dying Cockroach x 20

Skiny Mole:

-We had a lot of fun today! Just shows 1) not all of YHC workouts are evil and 2) you can have fun with it and still get a good workout.
– So Samsonite was the first to throw my frisbee, which by the way I’ve had for 10+ years and has been sitting in my car for a while. It hit the ground and literally shattered into pieces. So, be flexible. We had a soccer ball and used that!
-I initially put out 6 cones for suicides, but watching Cosmo do those and how long it was taking team Respect, I had him take 2 out. He was happy, but wished I would’ve called that sooner I think.
-PVC rolled in after warm up, which is about par for the course 😂 Swazee rolled in at about 0715, but worked all night. #HIM
-One thing I learned…we SUCK at soccer! 4 out of 5 guys missed kicking the ball in the goal from about 30 feet out! How is that even possible! I couldn’t believe it. It was the Bad News Bears of soccer 😂😂
-Always a pleasure to get to lead and workout with you fine men! Keep posting! Keep EH’ing!


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