Beat the Fartsack

Beat the Fartsack

Workout Date:





Renegade (TheRepublic), Jingles (TheRepublic, Respect), RainBird (TheRepublic, Respect), Elmers (Respect), Quaker (Respect), Billy Blanks, Doughboy, CrossStitch, MudSlide (TheRepublic), Pikachu

The Thang:

Not gonna lie, this morning was a tough one for YHC. After a long week, a late night, and seeing the temperature, the #fartsack was more tempting than ever. But the accountability, fellowship, and desire to get 1% better won out and I threw on the tights and beanie, jumped in the M’s car with steering wheel and seat heaters (could that sound any less manly?) and headed north. I knew there would be a good crew of BombSquad PAX even with a handful downrange for Spartan races, but seeing men from TheRepublic hop out of their trucks was especially awesome. Always great to reacquaint with familiar faces and fellowship in the gloom!

SSH x 25 IC
Burpees x 5 IC
IW x 10 IC
TTT x 10 IC
Windmills x 10 IC
Tempo Squats x 10 IC
Tempo Merkins x 10 IC

Indian Run through the front lot and then around the back entrance to the concession stands

4 rounds OYO:
5 Incline Merkins, 5 Dips, 5 Decline Merkins, 5 Burpees & then a lap around the church
10 Incline Merkins, 10 Dips, 5 Decline Merkins, 10 Burpees & then a lap around the church
15 Incline Merkins, 5 Dips, 15 Decline Merkins, 15 Burpees & then a lap around the church
20 Incline Merkins, 20 Dips, 5 Decline Merkins, 20 Burpees & then a lap around the church

Short walk out of the concession stands, then mosey to the block pile where everyone grabbed a block and headed towards the front parking lot

Line up across the width of the lot for:
Rifle Carry block 2 parking spaces, 2 block squats, run back to the start for 1 burpee
Run back to block, Rifle Carry block 2 more parking spaces, 4 block squats, run back to the start for 1 burpee
Continue to the final line for 14 block squats, run back for 1 burpee, and plank on the 6

Since we left the blocks at the far end of the lot, lunge walk back to the blocks

In honor of Mudslide joining us this morning from The Republic I changed up this next exercise. He introduced the Triple Crush at #Beachbells years ago and I love to incorporate them – 1 curl, 1 overhead press, 1 tricep extension
Farmer carry block 2 spaces, 2 Triple Crush, backwards run to the start for 1 burpee
Continue like the previous round until 14 Triple Crush at the far end #smoked
Plank on the 6, then hold it for another minute or so before returning the blocks

With about 8 minutes remaining, we circled up by the flag for some PAX-led MARY:
YHC – American Hammer x 20 IC
Renegade – Flutter Kicks x 20 IC
Jingles – LBCs x 20 IC
Rainbird – Boxcutters x 20 IC
Elmers – BBSU x 20 on his count
Quaker – 15 Burpees OYO
Billy Blanks – 15 count Plank
Doughboy – Dying Cockroaches x 20 IC
CrossStitch – Freddy Mercury x 20 IC