After YHC cancelled as Q last week due to the snow, 8 pax joined me this week at Ball Bearings for a little fun in the mud. It drizzled on us most of the workout, with some decent rain midway through.
The Thang
Warm-up jog down to Glenwood, up the trail, behind the House of Cats to the Upper Parking Lot. Stop along the way for Mericans x 10 and Wide Mericans x 15 (double time on both sets).
Warm-up circle –
- SSH x 25
- Imperial Walkers x 26
- Mountain Climbers x 24
Find a spot on the Curb for a little leg work
- Mini left/right step-up x 20
- mini jump up left x 20
- Mini left/right step-up x 20
- mini jump up right x 20
Recover on the jog to the top of Hamburger Hill
Set of 11’s – squats at the top of the hill, Slow, controlled Bear Crawl down. ‘Mericans at the bottom. Fast Bear Crawl back-up. REPEAT until the 11’s are finished
Recover on the jog to the Picnic Pavilion. Partner up for
3 sets of (Pullups x 5 and Irkins x AMRAP flapjack)
3 sets of (Pullups x 5 and Dips x AMRAP flapjack)
Stumble up the mud-slick hill to the stone circle for Six Minutes (actual) of Mary
- LBC x 40
- Hammers x 20
- Low Plank Hold around the circle x 5
- High-Low slow Flutter x 20
- Hello Dolly x 20
- Cannonballs x 20
COT
- YHC’s legs were toast after the Mile Test at #HiFidelity yesterday. So we focused on arms, shoulders, and abs, mostly (I still have to jog a little bit). My count had 140+ Mericans, and 30 pull-ups, along with numerous ab and core exercises.
- 2nd F – Raleigh Brewing Company and Bella Monica on 2/13 @ 6pm
- Quiet crowd today…
- Prayer from Wendell G to lead us out.
