September’s not even here yet, but it’s getting pretty dark in some of the AOs (like Baileywick) already. After a break from the humidity and slightly lower temperatures early in the week, the heat and humidity was back in full force this morning. Pretty sure we had 12 PAX throughout this workout (and didn’t lose any in the woods), but 1 must’ve snuck off before I grabbed my phone so only 11 listed; sound off in the comments if you were there.
Warmup
(all 4-counts throughout the backblast)
- Jog past the playground to the big lower field
- Sir Fazio arm circles x 12 forward then reverse
- Mountain Climbers x 25
- Windmills x 12
The Thang
Jog down the path to the street (Davishire Drive) behind the park and turn left. Stop for some planking with variations (right then left arm/leg up, chilcutt) then mosey farther down the street (until just past the last turn-off).
We ran up and back down that long, gradual hill to the end of the street 5 times. At the upper end, we did 4 sumo jump squats the first time and then increased that by 4 each time up till we reached 20; at the bottom, we completed 20 merkins and decreased that by 4 each time. Squat hold when done. (This part was tougher and took more time than is described by these few words)
After the nice lighting of the street, we plunged back into the darkness and therefore took it a little slow in navigating through the wooded trails in the park around behind the baseball fields and to the big soccer field next to the school. Crab-walk down the hill to the rocks, and then each grab a rock for the following sets:
- Biceps curl x 15
- Triceps extension x 15
- Bentover row x 15
- Overhead press x 15
Set the rock down and do 15 WWII sit-ups OYO. Shuffle over and pick up the rock to your right for …
- Biceps curl x 10
- Triceps extension x 10
- Bentover row x 15
- Overhead press x 10
Rock down for 10 WWII sit-ups OYO. As we had noticed the rock to my original left was huge, decided to shift back to the left 2 rocks so I had to take that one on for the final set. Although I had picked a pretty big rock to begin with, this one was bigger and felt even heavier than it looked (those of us who lifted it decided it was filled with lead).
- Biceps curl x 10
- Triceps extension x 7
- Bentover row x 10
- Overhead press x 7
Deposit our rocks, then run up the driveway to the picnic tables for…
Mary
- Urkins x 15 OYO
- Left-right alternative step-ups x 20
- Derkins x 10 OYO
- Urkins x 10 OYO
- Left-right alternative step-ups x 20
- Derkins x 10 OYO
- LBCs x 50
COT
Announcements:
New workout “Detention” officially launches on Wednesday (8/31) at 0545 at W. Millbrook Middle School (park entrance); Q’s needed at Juggernaut, Q signup now available online for Detention; Labor Day — Kickstarter will start at 0600 and Pullen Park convergence at 0700; 9/11 stair run will take place at Carter-Finley Stadium (arrive at 0530 with 0600 start); the Forum continues Mondays at noon at Panera on Six Forks
Prayer Requests:
None spoken today
We closed out by saying The Lord’s Prayer together. Great work today, guys, and thanks for the opportunity to lead! YHC missed the tweet about EC today so can’t capture those details here, but Grady, Superstar, Slate, and Pygmy were out there early at 0530.
