If it weren’t for “auto-fill” on Google Chrome, YHC very well may have forgotten his BB login credentials.
19 PAX fought off the urge to fartsack and joined YHC in the Catalyst gloom. It was hot, we were moving and all battled through the pain.
Warm-up:
Long jog from Carrol Middle to grassy patch across from World of Beer.
Mountain Climbers x20
Standard Merkins x20
SF Arm Circles x20
Burpees x10 OYO
The Thang:
Mosey to Capstrat parking deck staircase entrance. Count off and get into threesomes. (#mumblechatter to follow…)
P1 took off to the top deck
P2 waited 60 seconds then sprinted staircase to replace P1
P3 did AMRAP of a given exercise at bottom (merkins, long slow flutters, chill cut/plank hold) until the descending partner arrived.
Each man ascended the staircase three times, then the group moved back to First Citizens
Two lines for a race up the winding staircase, touch street pole @ Six Forks/Lassiter Mill, return. Losing PAX did 10 burpees OYO then held squat. Men waiting for their turn did prisoner squats.
Line painters: burpee, diamond merkin
To the “The Blitz Wall.”
Miraculously, Bob Villa appeared, and with him, a 40# KB in tow.
-Peoples Chair KB pass x2
-Balls to the wall (5 count each)
-Peoples Chair KB pass x2
-Balls to the wall (5 count each)
-Rosalita, IC, x25
-Balls to the wall (10 count each)
Mary was done througout. Done.
What an honor to lead a quality workout at Catalyst. Welcome Sputnik and
