Good thing the #BatSignal went out to the TwitterVerse when it did on Sunday evening, else YHC may have forgotten about his QIC at ZeroHour on this fateful Monday morning. But never fear, with 7 hours and 45 minutes to prepare, we were bound to have a good workout. And, did I mention that Master Chong Li turned 35 today? Convenient day for a party, and we will get to the gifts later. But for now, let’s talk about our workout.
21 souls emerged from cars of various types, capacities, and age. My Boy Blue went old school with the little red bug. #Respect#. The birthday boy plowed through the masses in the Volvo – “they’re boxy, but they’re good.” – Whatever you do, don’t look up the rest of the Volvo ad from Crazy People…
Circle up. No FNGs, no disclaimer given, on to the work of the day.
SSH x 30
Good Mornings x 20
Sir Nigel Fazio (Actual) Arm Circles x 10 each way
Mtn Climbers x 20
‘Mericans x 20
Recover on the jog to the Parking Deck across the street.
At the bottom of the deck, pair up – speed matters. Partner chase up and down the deck with exercises when you get caught
Air squats x 5 – plank at the top
‘Mericans x 5 on the way down – Squat hold at the bottom
‘ Carolina Dry Docks x 5 – low plank hold at the top
Reverse Lunge x 5 (each leg) on the way down
Burpees x 3 on the way up
Burpees x 3 on the way back out to the surface lot
10 Burpees OYO
Recover on the jog to the Picnic Shelter
Pull-ups (x5, x8, x5, x3) and Incline ‘Mericans with a Clap AMRAP
Dips x 20, Raised-leg lunges x 10 each side REPEATO
6 minutes of Mary
LBC x 35
People’s choice gifts to Chong Li
– High-Low Flutter
– Freddie Mercury
– Homer-to-Marge
– Hammers
