11 showed at Green Flash to do some work and work we did. This is how it went:
Warm ups
Jog to circle behind school
No SSH per site Q rules
Mountain Climbers in cadence
Good Mornings in cadence
Sir Fazio arm circles in cadence
Thang
Find a spot on the building. First called exercise was handstand push-ups. Epic fail….See below for explanation.
25 Squats in cadence
25 Merkins on my down
25 flutter kicks in cadence
Indian run to Six Forks. (3 groups and 3 and 1 group of 2)
25 Merkins on my down
Monkey Humpers in cadence
Plank Jacks in cadence
Indian Run back to circle behind school
Repeato
Indian Run back to Six Forks.
Repeato
Recover on the run to rock pile.
Grab a rock and circle up. 5 burpees oyo to cash in
Three sets of:
10 overhead press in cadence
Static hold out front for silent 10 count by Q
5 overhead press in cadence
Sprint to other side of parking lot
15 curb dips in cadence
Sprint back to rock
5 burpees oyo to cash out and return rocks
Recover on the run to parking lot. Still a little time left so we finished up with:
25 LBCs in cadence
Sprint to end of parking lot and back x 2
25 American Hammers in cadence
Done
COT
Haven house on Tuesday
The Mule is back sometime in March
Something about a meet up of the 5-Points Trip-El club. Dress code: The Trip-El t-shirt and a blazer. Most of us do not have the t-shirt so we are not invited.
Nessman volunteered to Q next week.
Polaroid took us out with a strong and humble prayer. Thanks Polaroid.
Naked Moleskin
YHC thought we would get some shoulder work in today and since there are no pull up bars YHC figured the next best thing would be handstand push ups (do a handstand against the wall so that you feet, legs, and/or butt are touching the wall and do a push up). After calling said exercise and hearing some grumbling and confused looks, YHC decided to demonstrate. After hearing a few laughs and some possible name calling YHC encouraged the PAX to try, even if they needed to turn around and do balls to the wall. We did some variation of 5 and then stopped. We looked like a bunch of grade school kids tumbling on those blue mats in PE. YHC wanted to laugh and try again but it was way too early into the workout and YHC didn’t want to finish by myself. So……audible time. But, we will try it again so practice at home so your family can laugh at you.
Quote of the day came during the rock work. We did shoulder presses with our rock and then a static hold. YHC assumed “hold your rock out in front of you” was pretty self explanatory but Wendell Gee mumbled “I don’t even know how to do that.” At this point, YHC was pretty oxygen deprived from all the cadence work so the only thing YHC could think to say was “just straighten out your elbows.” Polaroid apparently thought that was funny and repeated throughout the rest of the workout.
Strong work by everyone today. It was an honor to lead.
Huh?
