For a visual representation of today’s Eastbound & Down, see Figure 3a, Section 5 of the following diagram:
http://img.thedailywtf.com/images/201101/DependencyGraph.png
That about sums up this morning but read on for more details if the chart didn’t make sense.
YHC was shocked to see 8 PAX arrive ready for a rain-soaked beatdown. Just as 5:30 rolled around the rained stopped so after confirming
no FNGs a brief disclaimer was given and we were off.
Warmup
Quick jog around the loop, circle up for:
– Imperial Walkers
– Good Mornings
– Sir Fazio Arm Circles
Jog to the soccer field, partner up.
Cones
10 barely visible cones were placed on the field. Do the same exercise at each cone, increasing reps by one each time.
– Sumo Squat Jumps (55 total)
– LBCs (crab walk to the next cone) (55 total)
– Merkins with a broad jump (55 total)
Plank walk to the left, in cadence (25)
Plank walk to the right, in cadence (25)
Braveheart
P1 on one side of the field, P2 on the other. Sprint towards each other and do an exercise when you meet, then sprint back. The exercises were:
– LBCs (25)
– Chill Cut Shoulder Taps (10)
– Wheelbarrow Merkins (10)
– Bro Squats (10)
Running
Partner Applesauce run around the soccer field a few times.
– Before sprinting to the front of the line, P1 and P2 stop for 5 high knees on each leg.
– 2nd disclaimer given due to the weather. No resistance was met so time for some light sprints down the middle of the two soccer fields(4x).
– Line up with your partner under the tall tress next to the metal grate. Probably not the best place to be during the peak of a storm but YHC’s Weinke was wet
so improvisation was necessary.
– P1 and P2 sprint to the tree line while the rest of the PAX do LBCs. The next two in line get up and sprint when the first pair have made it to the end.
– Do the same thing coming back but with low plank hold instead of LBCs
Cooldown
Jog over to the walkway next to the playground for:
– 10 dips
– 10 Irkins
– 10 Jump-ups
– 10 dips
– 10 Irkins
– 10 Jump-ups
Back to the parking lot for the Deconstructed Burpee:
– 5 squats, 5 leg thrusts, 5 merkins, 5 leg thrusts, 1 jump up
– 4 squats, 4 leg thrusts, 4 merkins, 4 leg thrusts, 1 jump up
– 3 squats, 3 leg thrusts, 3 merkins, 3 leg thrusts, 1 jump up
– 2 squats, 2 leg thrusts, 2 merkins, 2 leg thrusts, 1 jump up
– 1 squat, 1 leg thrust, 1 merkin, 1 leg thrust, 1 jump up
The Force was strong with one PAX who increased reps by 1 instead of decreasing each time.
Mary
– 26 Freddie Mercury’s
– 6 in leg hold around the circle with a 10 count
– LPH to fail: low plank hold until you collapse. then do monkey humpers until everyone is done
Congratulations to Box Jump and Bob Villa for winning the LPH competition. Bonus points for singing two verses of Yellow Submarine while doing the LPH.
#bobvillahasabeautifulvoice
Announcements/Requests:
– Yoda mentioned an event in South Raleigh but I forgot the name. Please mention it in the comments if you know what it was
– Thoughts go out to Box Jump’s family
– Bubbles took us out
Thanks for coming out this morning!
— Von Trapp
