Today was YHC’s VQ and it was an honor to be the QIC for this group of burley 16 PAX who climbed out of their air-conditioned homes today and ventured out into the steamy summer predawn for a workout that kept you on your toes. We were dodging wasps from the right, boulders from the left, and hills seemed to come from every direction. To avoid heat stroke we got out of the parking deck as soon as possible.
Jogged to grassy knoll for warm up.
One FNG. Welcome King Hippo. Disclaimer was given. Acceptance of disclaimer was given in the form of a nod.
SSHx25, GMx15, Mtn climbers x15, Merkins x15, Windmill x 15.
After all muscles were loose we began the real workout.
The Thang:
Indian run down Crabtree Valley Ave, rt on Blue Ridge to miniature stop sign. 10 Burpees OYO. Then sprint to top of apartment drive way. Plank it out at the top until all PAX arrived. Quick feet on the curb. Jog to high altitude grassy knoll for 15 Merkins, prisoner squats, monkey humpers and more merkins. Ran across parking lot and down stairs. Picked up a boulder. The wasps started flying and while dodging wasps the PAX did 20 curls, 20 overhead presses, more quickfeet (too many to count), more curls and triceps extensions until YHC’s arms gave out. Across the road to the grassy hill. Sprinted up the hill with vigor. Low squat hold at the top and held it until the burn set in then arms out straight to enjoy the burn a little more. Ran across the parking lot, down the stairs and repeated the boulder exercises and then up the grassy hill again with some burpees here and there. Finally Indian run back to the parking deck with an all out sprint to the finish.
Mary: LBC x 25, Low slow flutter, Dying cockroach, American Hammer. Then a smorgasbord of planks and side planks and finished with a low plank hold.
COT:
Prayer requests: Panty hose has two friends battling cancer.
Announcements: Manna on Thursdays. Some new workouts starting up…check the website. Happy Hour at Hi-Life’s house on Friday.
