Well, YHQ started the AM by snoozing past his multiple alarms. Thanks Adolphus for covering the SSH/dance-off intro.
Warmups: SSH, BWS, Willie Mays Hayes, Merkins, Mtn Climbers.
The Thang: warm-up run to the ‘Village. Find your favorite brick ledge. Get comfortable.
Dips (x12); Box Jumps (x12), Derkins (x12) – Repeato x three-o… decrease rep count by one.
Box Jumps (x20) for mumble-smart mouthing + Derkins (x10). Move out.
Find bottom of BFH. Turnaround. Traveling burpees back up the BFH. Lost count of burpees.
Recovery run back to playground. Buddy-up for pull-ups. 4 rounds of 10 per buddy.
Mary: Long, slow flutter; Heels to heaven; Russian hammer; Merkins (there’s core in Merkins); Adolphus stretch (cobra position with Adolphus’ mumble chatter); Merkins to finish.
COT: Oct. 25th = The Mule in Raleigh. Nov. 1st = F3 Chapel Hill Pig Pickin’.
