As YHC rolled into the gloom of the AO known as Middle Creek – the air was as thick as a warmup circle position next to Peak Weak…  Yes, we have had one hell of a week in the Southwake.  Temps at 5 hovering around 80 degrees with 95% humidity has caused my M to inform me that she will know longer being washing “those F-ing F3 shirts”  apparently, I have to “hose them off outside and don’t ever wear them inside again”  🙂

With the pax fully assembled = shovel flag planted – bluetooth speaker charged, we were off

Warmup

  • hot lap around the $1,000,000 soccer field
  • Circle up for warmup
  • Windmill x 20
  • Downward Dog
  • Arm stretch
  • Imperial Walkers X 20
  • Fazio  10F and 10R
  • Standard Merkin

The Thang

Part 1: Bearway to Heaven:  In honor of Hillary Clinton, this morning we would head back out onto the million dollar field for a version of Bearway to Heaven.  What does Bearway to Heaven and Hillary have in common….  They are both a Bitch.

  • 7 Cones were set up about 5-6 yards apart in the turf
  • Pax would bear crawl to cone #1 (6 yards) – do 7 burpees – sprint back to end line of soccer field
  • Pax would bear crawl to cone #2 (12 yards) – do 6 burpees – sprint back
  • Pax would bear crawl to cone #3 (18 yards) – do 5 burpees – sprint back
  • Pax would bear crawl to cone #4 (24 yards) – do 4 burpees – sprint back
  • Pax would bear crawl to cone #5 (30 yards) – do 3 burpees – sprint back
  • Pax would bear crawl to cone #6 (36 yards) – do 2 burpees – sprint back
  • Pax would bear crawl to cone #7 (42 yards) – do 1 burpees – sprint back
  • Plank until the six arrives

Part 2: Indian Run+  (Kinda like Begals+ only different that it sux):  Do a slow and tight half mile+ indian run stopping at the 72 step abyss for some up and down!  Continue around to the parking lot

Part 3:  ThunderStruck:  We play AC/DC Thunderstruck

  • Pax does Jumping Jacks through entire song
  • Drop for Burpee everytime you hear the words Thunder or Thunderstruck
  • Darby – you are a freaking beast

Mary:

  • LBC x 20
  • Freddy Mercury x 20
  • Rosalita x 20
  • Hello Dolly x 20
  • Plank-o-rama – 5 count around the horn

COT

Announcements

  • New workout at Vance Elementary – see facebook for more details
  • 8/26/16 3 year anniversary convergence for Southwake

Prayers

  • Prayers for Butt Wax’ father in law
  • Prayers for Banana Seat – we are with you brother
  • Prayers for Gump

YHC took us out in prayer

We’ll do it all over again tomorrow – see you at Cletus

DB

Related