YHC had the helm this morning for a warm February Thursday at the AO known as Disneyworld. The cars started rolling in around 5:21 and three shovel flags were planted. Two of the shovel flags had an inferiority complex due to the bad ass nature of Starks flag. We had an FNG join us. 5:30 on the dot… disclaimer was given and we were off
Warmup
- Quick jog around the dark track
- SSH x 20
- Fazio Arm 10F and 10R
- Cotton Pickers x 20
- Standard Merkins x 20
- Wide Grip Merkins x 20
The Thang
YHC pulled from the archive scrolls handed down from Howard for a little “Agony” workout. we would do this:
- 120 yard sprint and back
- 50 squats
- 120 yard sprint and back
- 45 mountain climbers
- 120 yard sprint and back
- 40 jump lunges
- 120 yard sprint and back
- 35 plank jacks
- 120 yard sprint and back
- 30 SSH
- 120 yard sprint and back
- 25 LBC
- 120 yard sprint and back
- 20 Carolina Dry Docks
- 120 yard sprint and back
- 15 Standard Merkins
- 120 yard sprint and back
- 10 Jump Squats
- 120 yard sprint and back
- 5 burpees
to the bathrooms
- Peoples Chair x 20 I.C.
- Balls to the Wall x 20 I.C.
- Peoples Chair x 20 I.C.
- Balls to the Wall x 20 I.C.
Mary
- Ukrainian Hammers x 20
- Reverse LBC x 20
- Plank Shoulder taps x 20
- Low Slow Flutter x 20
- Freddy Mercury x 20
- Chill cut Plank hold 10 count around
COT
- Prayers for
- Starks friends husband in motorcycle wreck
- Darby’s friend
- Crablegs (Meuro-muscular)
- Broney’s coworker
- Stark
- Announcements
- 2nd F tonight Fenting Goat
- 3rd F and Golf tomorrow at 12 oaks – noon
- Blue Ridge Relay teams forming – Blue Hen is CSAUP Q
- Mule is next Saturday – pullen – 6am
- YHC took us out in prayer
Aye
