It was feeling like spring had sprung in the most technologically advanced AO in the Southwake that is Disneyworld. YHC had a crane brought in especially for this workout and it would come in handy. We were graced by two visitors from F3 Apex – YHC made sure to not disappoint with this one – no FNG – just this guy named Stark that we’re starting to get used to… No disclaimers – we were off

Warmup:

  • 1 Hotlap (but we were foiled by the construction fencing over the track – had to audible with another lap) with high knees and butt kickers. Loop back around to the Shovel Flag and circle up
  • SSH x 20
  • Mountain Climbers x 20
  • Merkins x 20
  • Good Morning x 15
  • Fazio Arm Circles (10f and 10R)
  • Imperial Walkers x 20

The Thang:

YHC called an audible since we had visitors from Apex. Term Paper and Franklin are making stops at every Raleigh AO this year. I could not let them visit Disney without riding our most popular attraction “The Abyss”

Indian Abyss

  • Indian Run around the baseball fields – stopping at the Abyss (alos known as 7 stories of pain) for some stairway work.
  • Pax carefully runs down and back up (7 flights)
  • 5 Burpees OYO
  • Pax carefully runs down and back up (7 more flights)
  • 10 Standard Merkins
  • Resume indian running around rest of baseball complex, out on the main road and loop back to the main park entrance.

Sandbag Relays

  • YHC has strategically placed three 50 pound sandbags at the main gate for this one
  • Divide pax into two groups of 4
  • While one person runs with the 50lb sandbag on his shoulder up to the crane and back (about 70 yards each way) the other pax does the following (Merkins x 10, Squats x 10, Star Jumps x 10). Each member carries the bag one time for a complete cycle
  • We did three cycles – it sucked

Deconstructed Burpee Ladder: With this, we break apart the burpee into its 4 simple parts and do a latter of reps for each part in sequence.

  • 10 Squats
  • 10 Merkins
  • 10 “Frog-ups”
  • 10 Squat Jumps
  • Repeat with reps of 8, 6, 4, and 2

Mary

  • Low Slow Flutter x 20
  • Standard Plank with alternating shoulder taps x20
  • Freddy Merc x 20
  • LBC x25

Announcements: The bull is this weekend – some of us will miss due to marathon training.

Prayers: None Spoken – Praises for Kid Cracker’s gut

Great morning in the gloom – it is always a pleasure to lead – thanks for posting Term Paper and Franklin – we were stronger with you there!!!

Aye

 

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