Moderate Mondays, just the thing to ease into the workweek after a hard weekend of F3 workouts, long rucks and runs, and cycling. In fact, YHC had one of those gravel rides Sunday afternoon in the Wilson Creek area that necessitated a moderate Monday.
Nice, easy warm up of Abe Vigoda’s to Don Q’s, some arm stretches, and a few cross-overs.
YHC set a 10 minute timer explaining that the Pax will be working major muscle groups from the bottom up. When the timer is up, Pax will move to the next group. Lunge walk across the street to the bank for calf raises, squats, drinking birds, and those weird one-leg squats where you stick the other leg out. DING
Timer set for 5 minutes of core, called by the pax. This included six shooters, scissors, Michale Phelps, pickle pounders, among others. DING
Timer set for another 5 minutes for cardio, or simply running to Martha Rivers and around the parking lot until… DING
Upper body time set at 10 minutes. YHC called for hip slappers, then a half iron hulk (1:4 merkin to air press, but only up to 5:20), short rest, and half iron hulk in reverse. MNCs, Sikorsky’s (or Chinooks), but definitely not Swarovski, a Whoopee called hip slappers and DING
Enough time to run back to the flag for a bit more Mary, and time!
Announcement: Convergence Saturday, January 1st, 7am at Midoriyama. All other AOs closed.
Prayers for traveling families and EZ Rider’s coworker.
YHC took us out.
It was an honor to lead -Orangeman
P.s. it was said out loud, by YHC, 200 Gashouse workouts for Orangeman in 2022.