Despite YHC’s inability to consistently and accurately define 45 seconds, 14 PAX valiantly exerted themselves to kick off a new week in sweaty fashion at #thegeneral.


YHC is not a professional. This is a voluntary workout.  Push yourself, but don’t hurt yourself. Modify or stop if necessary.


70 Degrees, 97% humidity. Surprisingly not horrific.

Warm Up/COP

Circle the flag and admire the steady growth of the Monday crew at #thegeneral. Strong work coming off the weekend fellas.

  • Side Straddle Hops x 50 IC (last 20 SSH on amphetamines)
  • LBAC (forward) x 15 IC, flapjack x 15 IC
  • Abe Vigoda x 10 IC
  • Grassgrabber x 10 IC
  • Slight Mosey to the Western Front

The Thang

High-intensity interval training, inspired by The Wreck’s beating last Wednesday. Big ups to The Wreck.

Each exercise 45 seconds – 4 exercises back-to-back for total of 3 minutes non-stop. No rest. Do as many as you can each interval. After all 4 exercises complete at 3 minutes, recover for 45 seconds. Repeat for a total of three sets.

YHC thankful for the PAX loss of breath to keep Mumble Chatter regarding timing inaccuracies to a minimum.

Interval Set #1

  • Frog Leaps
  • Merkin Jacks
  • In-and-Out Abs (Animal Style)
  • Shuttle Runs

After 3 sets of these smokin’ intervals, Mosey around the block to the benches for:

Interval Set #2

  • Step-up Skullcrusher Right
  • Step-up Skull crusher Left
  • THE Dip
  • The American Hammer

After completing three sets, recovery walk to YHC’s favorite wall for:

  • Angry chair x 30 IC

Mosey to the flags, finish off the festivities with:

  • Burpees x 15 OYO

At 6:09:45, the PAX struck YHC as being sufficiently exercised. We called it 15 seconds early.

Count-O-Rama and Name-O-Rama

14 PAX, no FNGs. Welcome to #thegeneral to our weekend warrior Baseline!

Circle of Trust, Ball of Man and Thoughts and Prayers

Father’s Day Convergence coming soon. Check BAND and need hard-commits.

Start the T&Ps for the crew heading to NOLA for the GrowRuck this weekend, they are GUARANTEED to represent us well.

T&Ps to those in London after this weekend’s attack.

#Tclaps to Whiskey for taking us out.

If you can join us on Mondays at #thegeneral from other AOs please do so – it’s a great way to get body/mind in the right place to prepare for a new week.

Thanks for the opportunities to lead and to explore the weaknesses of the Apple Watch.