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
