YHC was exceptionally proud of the promotion efforts for this workout.  The setup was what happens when a train collides with an ego as big as a train.  YHC doesn’t care what you think, he thought it was clever.

The Thang

First Up AMTRAK

Short jog around the fields an then circle up for warm up:

  • SSH x 20
  • Good Morning x15
  • Imperial Walkers x 20
  • Peter Parkers x 20
  • Bird Dog 10 sec per arm/leg, then with.  Repeat one time.

Line up at far end of the field :

  • Jog at fellowship pace with high knees
  • Return by doing karaoke half way, then back pedal
  • Sprint to far end of field

Break off into 1s and 2s

  • BooYah Merkins x 15
  • Partner supported sit-ups (2s hold ankles of 1s, then flip flop)
  • Repeat BooYah Merkins and Situps 1 time

Make way up to the playground for stations:

  • 1s engage in back rows via straps supplied by the Q; 2’s engage in Derkins.  Go for time, as many as possible in 1 minute.  Then flip flop.
  • 1s engage in back rows with straps, 2’s perform Suats.  Reps 15, then flip flop
  • 1s engage in back rows with straps, 2’s perform Suats.  Reps 15, then flip flop

Elevens – start with 10 Derkins and 1 lunge (per leg).  Repeat series by decrease Derkins by 1 rep and increase lunge by 1 rep (per leg)

Next Up Kanye (more than 10 minutes this week)

YHC decided to go with a pluto theme for the second portion of the workout.  Workout with a purpose!

The trip to pluto took 9 years and covered 3.4 billion miles.  It seemed only appropriate that we do 9 travelling burpees towards the rock pile since 3.4 billion was too much!

Grab a little rock.. this is your moon.. bonus points if you can find one shaped like a potato.  FNG Cousin Eddie messed up here and went with the ego rock instead.

In the center parking row

  • 10 “moon” raises
  • Sprint down and back while shuffling by the two road cones
  • 10 “moon” curls
  • 10 “moon” raises
  • Sprint down and back while shuffling by the two road cones
  • 10 “moon” curls
  • 10 “moon” raises
  • Sprint down and back while shuffling by the two road cones

The sprint and shuffles was to simulate the new horizon probe buzzing by Pluto and snapping photos since it did not have the time or resources to slow down before heading out in the kupier belt.

Drop your moon and mozy to the stairs.  Go to the base of the hill by the lucky stump.  One new fact we learned about Pluto is that it’s moon Charon is actually much younger that anyone thought ~100 million years.  Scientists can tell this by how smooth the surface is.  In honor of this find we army crawled through the tunnel of love up the nice smooth hill next to the stairs.

While Charon is relatively smooth, the new horizon’s probe showed us how diverse Pluto’s terrain is.  It features ice mountains, craters, and cliffs that scientists will be studying for years to come.  Since we are next to the stairs it seemed only appropriate that we bear crawl them in honor of the rough terrain.  Bear crawl down the stairs, run the loop to the community center stairs, 10 star jumps at the top and circle back around.  Repeato x3.

Mary

We finished up with a short round of mary

  • LBCs
  • Reverse LBCs
  • American Hammers

COT

  • Great work guys
  • Tclaps to FNG Cousin Eddie, named for his love of chevy chase movies and christmas vacation.
  • Prayers for a quick Nickelback recovery (pulled leg muscle.. those 30s are creeping up on you!)
  • Prayers for Kanye’s Uncle Frank
  • Prayers For Baby Birkenstock and M Birkenstock!
  • Chruham Ruck is next weekend
  • No quickhatch next Saturday

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