• When: 04/12/16
  • QIC: Bandit
  • PAX: JK2, Top Hat, Linus

Of course, since YHC has the Q at the TheStorm, the forecast calls for 65% chance of rain at 0500. Last time I Q’d TheStorm we had another downpour and I tried to keep the PAX somewhat dry.  Since the temperature was expected to be about 58 deg, we are going to just ignore the rain and plan a regular workout. #NoCantores.

Ok… 0530.  No FNGs.  Start with full disclaimer (because we should).

Disclaimer

  • I am not a professional
  • You are participating at your own risk
  • You are responsible for your own well-being
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can

Pledge

Warm Up

Regardless of the rain, since Jobu was gracious enough to unlock the gates to the “playground” early, we hit the track for a warm up lap.  Finish at 50 yard line and circle up.

Next we continue our warm up with the following exercises…

  • Mericans x10 IC
  • Low Slow Squat x10 IC
  • Toy Soldier x10 IC
  • Body Builders x10 IC (8 count)

Stretch. Rinse and Repeat 5 times.  Thanks to the PAX for keeping me straight and not skipping the Toy Soldiers.  After the first round, YHC figured out how to count Body Builders.  I got this!

The Thang

Next exercise is the Merican Suicide Ladder.  Starting at goal line, run to 25 yard line and back then complete 5 Mericans.  Do this 6 times.  Rinse and repeat 3 times, increasing reps by 5.  Third time we modified and replaced Mericans with CDDs.

Mosey to bleachers.  Run up and down stairways.  Finish at top center of bleachers.

Next exercise is the Modified Lazy Dora 1,2,3.  Partner up. P1 does AMRAP while P2 planks. Flapjack until team reaches combined number of reps.

  • Mericans x50
  • LBC x100
  • Squats x1500

 

Wrap Up

We finished the last set at 0615.  So we skipped the “Mosey back to the parking lot” and hit Namorama, COT, BOM right there.

Enjoyed the fellowship of the small group today.  Glad to be here!