There are few places better than North Carolina in the fall months, and Wednesday morning was no exception.
After being humbly volun-told of my Q by Mr. Rogers, YHC was excited to check out a new Wednesday site and break up the normal routine. West Millbrook School is an old stomping ground, and is a quick jaunt from the home base.
The PAX started piling in, and we took 10 PAX off into the darkness.
Warm-up
Run out of park, onto Strickland Rd and through the bus lot to track.
Circle up.
Since the weather was crisp, YHC decided we’d blend our W/Up into the first set of pain.
The Thang
Modified Jack Webb– overhead presses (2) and overhead claps (4).
We did sets 1-5 at the starting line of the track, then bear crawled 50 yards.
Sets 6&7, bear crawl 50 yards
Set 8, bear crawl 50 yards
Set 9, bear crawl 50 yards
Set 10, bear crawl 50 yards.
Recover on the jog towards the lit school staircases. Partner up, size does not matter.
Partner1 runs to staircase and does Lebrons up the stairs, and return.
Partner2 does alternating lunges in place until Partner1 returns.
Flapjack and repeato x3
Mosey to grass infield for
– Tunnel of Love. Superstar (Grady’s 2.0) led us twice through.
– Stand up, spread out and hold high plank. PAX went twice through jump overs, down the line.
Recover towards track. With your partner, one partner holds plank while the other ski-hops over, and back x10 while Group 1 (4 PAX) runs the width of the field and back, twice). Flapjack x2.
Same partners, same route, except the exercise was Partner Derkins.
Mosey back towards launch site, with a quick stop for 50 Irkins, IC, on the second bleacher bench.
Mary
YHC’s favorite exercise; flutter kicks x50 IC. The count started off long and slow, while escalating in pace and intensity up/down towards 50 reps. Strong work by all.
Done. Truly, these few characters of text in a web browser don’t do this AO and PAX justice. Every single man (and child) gave 110% today and there was ZERO mumble chatter. These men came to work, and YHC hopes they got their fill. Thank you for having me to an awesome new site! z
On a different note, YHC has made it a mandate to pick three specific muscle groups to target during Q’s. Today was shoulders, quads/calves and core. I dare say we worked all three pretty well!
Prayers were lifted for those still battling property and life disruptions from the recent Hurricane, Grady’s future trip on a Disney Cruise (and for 11 hours driving in the #ClownCar), and AFLAC’s recent conception. Congratulations, AFLAC!!
