YHC birthday week concluded this AM with a perfect 18 PAX attendance at the Flood Zone.  I believe we had 5 for extra credit.  Today’s workout was not designed to boil the ocean but I kept it simple using various counts, baseline being 21.  No FNG’s posted, no disclaimer given.  Here’s what went down.

EXTRA CREDIT:

Jog to end of parking deck closest to Edwards Mill, run up stairwell to the top deck.  SSH x 21.  Brief explanation of Level 1, 2, and 3 drills.  Mosey down stairwell to bottom.  Run up to first level to begin.

  • Level 1 = 4 merkins + 8 Mountain Climbers (x 4) – run to next level
  • Level 2 = 8 merkins + 16 MC’s (x 2) – run to next level
  • Level 3 = 16 merkins + 32 MC’s (x1)

Mosey down stairwell to bottom level.  Line up on curb for:

  • Quick feet x 21 + 5 Burpees OYO – REPEAT once

Mosey over to sidewalk next to Macy’s (parallel to Edwards Mill).  Bear Crawl down sidewalk to the corner.  Mosey over to far end of parking deck straight ahead.  Fellowship jog for about 50 yards to stairwell – AYG sprint for about 100 yards past the white truck – mosey over to PAX gathering at the cars.

REGULAR:

Warm-up – SSH x 21, Seal Jacks x 21, Jog down garage, cross bridge over the creek, turn left on service road and right on Homewood Banks Drive.  Grab a rock, jog up to vacant restaurant parking lot above the rock pile.

Countoff – even 18.  Split into Odds-Evens.  Face off in parallel lines for the following:

ROUND 1

  • All PAX – Alternating Left-Right Merkins (one hand on rock) – 5 merkins (switch hands) – 20 merkins total
  • Odds – run with rock down parking lot, u-turn, exit lot, left on Homewood Banks Drive down to the stop sign and run back.
  • Evens – 4 rock exercises at quick pace:  10 Bent Over Rows, 10 Shoulder Presses, 10 Tricep Extensions, 10 Curls (no break in between) – Squat Hold waiting for Odds.
  • FLAPJACK

ROUND 2

  • All PAX – Diamond Merkins x 20
  • Odds – same run as before
  • Evens – repeat previous rock exercises
  • FLAPJACK

ROUND 3

  • All PAX – Fly Merkins x 10 (5 right hand on rock, 5 left hand on rock)
  • Flutter Kicks x 21 w/ rock overhead
  • American Hammers x 21 w/rock
  • Rocks up

Indian Run (2 lines – Odds and Evens) back towards the garage and to the bottom of the ramp behind Best Buy.

7’s  on the ramp (Ski Abs at top, Burpees at the bottom) – this took some time, no mumblechatter whatsoever

  • LBC’s when finished
  • Bear Crunch (Chillcut hold and then bring right knee to right elbow and hold for 5 count, switch to left knee) – did this 4 times
  • London Bridge (hands under butt, legs together straight up.  Lower legs down to 6 inch old for silent count.  We did silent count from 5 to 10 and back down.

Fellowship Jog back to cars, stopping for a brief sprint and then circle up for Mary

  • Freddy Mercury x 21
  • WWII Situps x21
  • Crunchy Frog x 21
  • LBC’s x 42

COT / Announcements

  • 9/11 Stair Climb at this AO – 515 arrival, 530 start
  • The Arena this afternoon – 230pm – you should post there.

Prayers:

  • Families (Orwell, Ron Burgundy, Cherie Berry)

Geddy closed us out.

Naked Moleskin:

  • Great to be back at this site, one of my regular Friday postings.  FZ continues to have good attendance and 18 is the perfect number #FreedToLead
  • The Rock work – I really had no idea what I would do there and made it up on the fly.  Glad it worked – running with a rock is always interesting and keeps the heartrate humming.  Nice job today men.  We’ll archive that one for later and maybe include a trip up Hingis Kahn for good measure.
  • 7’s on that ramp truly was #sucktastic

Always a pleasure to lead and serve.  ManRam – out.

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