So YHC shows up to lead The Goat and it is by admission a little cold. Like 30 degree cold. Not Thule Greenland cold. But cold enough for the pax to complain about it, especially with spring on the calendar. So we get into a COP as everybody that is anybody gathers for a varsity style beat down in the gloom Q hears somebody say “we need to get moving and it won’t feel so cold”. Q aims to please. Went like this:
COP:
SSH X 20
IW X 20
Merkins X 20
Mountain Climbers X 20
Mosey down to the basketball court via the steps in the alley up to the bridge.
Court work:
Crab walk to the three line, midcourt, three line, end line. 5 hand release merkins each stop
Broad jump back to other endline.
Bear crawl to center court and end line. 5 burpees each stop
Burpee broadjump back to otehr end line.
Mosey back to the bridge.
People’s chair.
airpresses X 20
Hip slap 5 each side
People’s chair, M. Alis x 20
Rinse and repeat
Time to mosey again (remember, got to keep moving)
Take the long way to the gazebo.
10 pullups
10 dips
10 dirkins
Rinse and repeat for 3X
Triple nickel over the South Fork.
CCDDs X 5
Run
Copperhead squats X 5
Mosey back to the flag for Mary including SSHs, Dolly, Rosalita, and oblique crunches.
Done.
NMM:
Great work by all the guys today. We stayed in motion. That is the key to a good workout. Oh, and on a “cold” morning it makes it even better. Got to give a big shout out to Breaker, Breaker who just keeps on pushing the rock! Been with us a few months but you can already see and feel the impact. Its contagious. Keep it up brother.
Always a pleasure to lead this group. Mornings in Cramerton are hard to beat with them!
Tesla