http://open.spotify.com/user/chaseclef/playlist/2BHympJkLDyksBa7j3YXv4
Apparently YHC has earned a reputation for bringing the noise to workouts. I hadn’t initially planned to have tunes, but once the Crucible PR team started promoting otherwise, I knew I had to deliver. Having previously done heavy metal and power ballads, I figured it was time for the PAX to get a little jiggy with it. There is plenty of hip-hop material out there obviously but avoiding a barrage of F-bombs and N-bombs can be a challenge. Challenge accepted. Here’s what happened:
The Thang
Warm-up
- SSH X 20
- Imperial Walkers X 20
- Good Mornings X 15
- Mountain Climbers X 20
- Sir Fazio Arm Circles X 10 Switch X 10
Run around soccer field to Volleyball Court
- One lap around court, lunge walk long sides, bear crawl short sides
- Irkins X 20
- Second lap around court, lunge walk long sides, bear crawl short sides
- Irkins X 20
Run back to parking lot for the Beast
5 sets of 5 exercises done at staggered intervals across parking lot and back
- Standard Merkin
- Star Jump
- Diamond Merkin
- LBC’s
- Burpees
Take a lap around soccer field back to pavilion
- Alternating Left/Right Step-up X 20
- Irkin X 20
- Prisoner Squat X 20
- Alternating Left/Right Step-up X 20
- Irkin X 15
- Prisoner Squat X 15
Back to parking lot for Mary
LBC’s X 30
Rosalita X 20
Heels to Heaven X 20
LBC’s until last song starts then American Hammers, keeping up the ever-increasing tempo until song ends. (ambitious to say the least)
COT
Announcements
The Forum, 12:00 Mondays at Panera on Six Forks.
Mud Run sign ups are still open.
With weather getting warmer, time to get and EH some of the hibernators out there. Send a link to a backblast to get the ball rolling.
Prayer concerns:
- Low Pair in Chapel Hill, READ THIS.
- Orwell’s China Expedition, may it be fruitful.
- Cherie Berry took us out.
