It was a dark and brisk morning when YHC and a PAX of 9 met in the gloom of the Crick. One chose the Red Pill and the others were faithful.
The Thang:
Warm up jog to the court. Then;
40 SSH
25 1/2 time Good Mornings
30 Merkins
25 Imperial Walkers
20 Sir Fazio Arm Circles (10 each way)
100 Yard Dashes:
Phase I + 100 Merkins:
PAX paired up (and one threesome)
One ran the 100 yard dash and back while the other started completing their 100 Merkins
Tag in and switch
Trade off running the dash until 100 Merkins were history.
Phase II + 100 Goblet Squats:
100 Dash plus 100 Goblet Squats:
Run the dash while the other squats
Trade for a 100 count
Phase III + 100 LBC’s
Repeat and stir
Your ROCK is Your Friend:
The PAX found their favorite rock old ranging in size from heavy to “I should have picked a different rock”.
40 rock curls
40 bent rows
40 overhead press
People’s Chair for a 20 count from each PAX (3 minutes)
40 rock curls
40 bent rows
40 overhead press
Balls to the Wall for a 10 count form each of the PAX
Recover on the run up and down the steps.
The Bear:
Bear Crawl to the end of 6 planters
Karaoke back
Gorilla Hop the same
Karaoke back
Mary:
20 LBC’s
30 American Hammers
Moleskin:
The maiden voyage is over and the rocks and all were lighter for their effort. Looking forward to the next.
