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

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