After last week’s cancellation due to bad weather, YHC had the privilege of kicking off Whiplash’s 2017. 17 PAX joined in the celebration. Welcome Deuce from New Bern. Mid-to-upper 40 degree temps this Saturday morning, after enduring a week that went from near single digits on Monday morning up to 70+ by Friday. <some joke about how long to wait “if you don’t like the weather around here”>
YHC’s previous (and first) Q at Whiplash closed out 2015. My goal again was to make this workout Whiplash worthy. Let’s see how it went…
Warmup
- Jog to side parking lot and circle up
- 20 SSH IC
- 15 Hillbillies
- 20 MC IC
- 20 Merkins
The Thang
- Run serpentine route through the three sections of the parking lot, stopping at each turn-around for increasing number of burpees: 5-10-15. Plank when done
- Backwards run route in opposite direction. this time doing star jumps
- Forward run again, this time doing diamond merkins
Small group Indian Run back through main lot, blue loop, to base of hill leading to pedestrian bridge over 440. Plank until all in, then:
- Run half way up hill (to artwork) -, 10 Makhtar N’Diayes
- Run to top – 20 hand-release merkins
- Run back down to art work – 10 Makhtar N’Diayes
- Return to bottom and plank
- Repeato adding 5 to each exercise
Jog through trail, up dirt hill, past Dojo to the top of the grass hill. Squat hold until all in. Bear crawl down the hill to greenway, then mosey to wall for a modified set of 7s:
- Over the wall – 1 burpee
- Back over the wall to the side where you started, 7 double-count American hammers
- Repeato, adding 1 burpee each time until you reach 7
- Plank when done
Mosey to amphitheater. Box jumps to the top.
Mosey to/through the courtyard to the wall. BTTW and 11 Australian MCs
Mary
- 20 Chilcutt Peter Parkers
- 20 Freddy Mercs
COT:
Announcements
- MLK Day Monday – Check F3 Raleigh twitter for options and schedule changes. Regular A-team schedule for CarPEX. Double-down opportunity with Chavis starting at 7am
Prayers
- Student who was attacked in Apex this week, her family, and also her assailant.
- Chinese Downhill and his wife’s recovery from knee issues
Grease Monkey took us out in his usual strong fashion.
