Today was YHC’s first post to the new Ethanol site, but the AO is not unfamilar. Crabtree Valley Mall has much to offer for a downpainment and YHC was prepared to deliver. However, after arriving early, I kept looking at my watch and with only 1 PAX + me onsite with 5 minutes to spare, I began to think this could be my smallest Q ever. Not to be let down, a few more cars rolled in and when the bell tolled at 530am, 7 PAX got a taste of what it’s like to drink from the high octane hose. Constant movement kept the heart rate high today. Here’s what went down.
The Thang:
Brief jog to open area in the parking garage. YHC explained today’s warm-up would be the 12 Days of Christmas. Circle up…
12 minutes later, the PAX were definitely warmed up. Recover on the jog across the bridge over the creek to the service road behind the mall. Indian Run down to the blinking lights. Cross the road and sprint up the hill the to the Rock Pile by the restaurant behind the mall. Grab a rock and mosey up into the parking lot and circle up. 4 sets of Rock exercises and running as follows:
Set 1:
- Curls x 15
- Tricep Extensions x 15
- Run with your rock across the parking lot in front of the restaurant entrance, around the island and back (about 50-60 yards total?)
Set 2:
- Shoulder Press x 15
- Bent over row x 15
- Run with your rock down and back
Set 3:
- Diamond Merkins on rock x 15
- Alternating T pushups w/ right hand and left hand switching on the rock x 10
- Run with your rock down and back
Set 4:
- Reverse LBC’s holding rock above your head x 15
- American Hammers w/ rock x 15
- Run with rock down and back and return to the rock pile
Recover on the jog back to the mall. Stop at the bottom of a staircase to briefly explain the next exercise set. Level 1, 2 and 3 drills. For each drill, we’d run up the staircase 3 flights to the top of the parking deck, perform the drill and then run back down the stairs, brief recovery before moving to the next level.
Level 1: 4 pushups + 8 Mountain Climbers, jump up like a burpee. Do this drill 4 times
Level 2: 8 pushups + 16 Mountain Climbers, jump up like a burpee. Do this drill twice
Level 3: 16 pushups + 32 Mountain Climbers, jump up like a burpee. Do this drill once.
Recover on the jog over to the big parking ramp. After jogging down the ramp, YHC called for a Lunge Walk halfway up the ramp then Bear Crawl the rest of the way. Squat Hold when finished.
Recover on the jog down the staircase to the bottom floor. On the way back to the cars we did Karaoke, High Knees, Butt Kickers. Upon returning to the cars, YHC called for one more exercise set. The Burpee Buster but only 1 set for 3 minutes.
- Standard Burpees x 6
- Jump Knee Tuck Burpees x 6
- Hand Release Burpees x 6
- Prison Cell Merkin Burpees x 6
- Ski Ab Burpees x6
COT – Nameorama.
Announcements / Prayers
- F3 Christmas Party next Monday – 7 to 930pm – Tyler’s Taproom. RSVP
- Prayers for the jewelry store that got robbed at Crabtree Valley Mall the other day and for the law enforcement officers investigating the crime
- Layover closed us out in prayer.
