As YHC was thinking about today’s post, he was stringing together some of his favorite exercises from various AO’s experienced over the past 18 months or so. Getting needled by Banjo at Rush Hour for not Q’ing there yet prompted me to want to spice things up a bit too.
Also, running 8 miles Sunday afternoon when there hasn’t been a lot of run base recently, made for a shorter run segment. My legs were toast. You’re welcome.
McCants came in hot on the run, the pax were restless and Franklin took off with 30 seconds to go. So I guess we’re ready.
The Warmup
- Run to batting cage lot
- Good mornings x 15
- Imperial walker x 15
- Standard merkin x 15
- Plank hold and Count off around the horn…25
- Run to the speedbump
- Hillbillies x 15
- Little man jumping jacks x 15
- out of the darkness emerges Rio…yes 26 (but YHC didn’t put that together yet
- Fellowship run around the pickle 1-2 times as needed
- Squat hold then split into ones and twos
The “Thang”
- YHC got reminded by Bartman that he would not indeed be solo (remember, Rio arrived?)
- Run to rockpile, get a traveler
- Partner up and run to speedbump
- Partner 1 lunge walk up hill with rock
- Partner 2 (15) rock merkins (left, center, right)
- Partner 2 run catch Partner 1
- Flapjack and continue to top of hill
- Plank it out
- Chilcutt
- Combo of arms/legs up planks
- Recover
- Downhill exercises are P1 lunge walk down hill with rock overhead, P2 (15) rock merkins flapjack and continue back to speedbump
- Recovery squat hold
- Rock rows
- Rock curls
- Tricep extensions
- Walk to put rocks back, head to basketball court
- Partner 1 suicides, P2 Peoples chair, flapjack
- Modified Wilt Chamberlain (50 LBCs, 50 squats)
- Squat hold recovery
- Fellowship Run to shelter
- Dips IC x 15
- Irkins IC x 15
- Derkins IC x 15
- Head to the powerline hill
- Partner wheelbarrow uphill (try broken wheelbarrow),flapjack both, stop at the big powerpole an squat hold
- Fellowship run to front lot
Mary
- Freddy Mercury
- Boat Canoe
- Box Cutter
- Low Slow Flutter
COT
Announcements
- Boxing Day 12/26 hour long A-team
- DP and DZ in operation Friday
- Christmas party was last Thursday
- Raleigh Christmas party at Little City Brewing tonight 12/19
Prayer Concerns
Praise for good news for Earhart’s kid
Unspoken prayer for YHC’s father-in-law having back surgery today.
Thanks McCants for taking us out.
NMS
4 Respects, 1 hate, 21 mehs
Thrill to “lead” guys. I had no idea how crazy y’all are until we had 25 (then 26!) men out in 38 degrees and drizzle.
Oh. And I’ve got to work on my outside voice. Franklin reminded me of that.
This one was definitely not cleared by the site Q’s.
