Out of the parking lot shadows strode an anti-FNG who tried his best to blend in. It was nearly halfway through my F3 disclaimer (for this new guy’s benefit) that I realized it was a familiar, but newly-mustachioed, Countrywide. Whatever it was…porn stache, lip warmer, soup sifter, flavor saver…it was but a fleeting remnant of his Grizzly Adams winter beard. Apparently his blade had dulled prematurely during the shave. And what was left was, well…quite disturbing. And so YHC’s theme was born: constant movement & stopping for exercises only in the darkest areas of Laurel Hills Park. Our resident fugitive is, after all, on the lam. #gillooly #panelvan #lipspinach
WARM-UP:
Quick jog around the parking lot & circle up
Mountain Climbers x 20 > Merkins x 15 > SSH x 20 > Imperial Walkers x 20 > Good Mornings x 20 > Windmills x 15
THE THANG:
Jog down the path, hang a right at the pond, & gather at the base of grassy hill
Group 1 sprints up the hill to playground > 10 hand-release merkins > sprint back down while Group 2 does AMRAP Prisoner Squats (flapjack)
Group 1 sprints up the hill to playground > 10 wide-grip merkins > sprint back down while Group 2 does AMRAP Alternating Lunges (flapjack)
Group 1 sprints up the hill to playground > diamond merkins > sprint back down while Group 2 does AMRAP Star Jumps (flapjack)
Jog over to the community center beside the rockpile. Janitor opens the rear door & upon seeing Countrywide quickly slams it shut from the inside. Yikes. Grab a rock.
Curls x 12 > Shoulder Presses x 12 > Tricep Extensions x 12 > Bent Row x 12 > BTTW x 12 (repeato rock work w/sets of 9 + 6)
Sprint to treeline at the playground & back (repeato)
Jog to the picnic shelter
Irkins x 15 > L/R step ups x 15 > Boxjumps OYO x 9 (repeato w/sets of 12 & 9)
Jog back to the parking lot
MARY:
LBC’s x 20 > Reverse LBC’s x 20 > Freddie Mercs x 20
~FIN~
COT/ANNOUNCEMENTS: Mud Run 4/11 (still time to register), Blue Ridge Relay (sign up!)
PRAYERS: Hush Puppy’s dad, Lo Pair, Chili Dog, Floppy’s daughter, among others
T-Claps to Screech & Costco for crushing a ~4 mile run between Warm-Up & COT
Thanks for having me, Dawn Patrol. Surf’s up. Hang loose.
Rogers out.
