Efficient

6 on a holiday for the usual at the Sandlot.  Burpees, DORA, Core work in cadence, Dips/StepUps… all the usual stuff.  Only made it across the street and only had 1 ten count.  How’d we fill the time?  Read on.  Here’s what I remember…

YHC wasn’t the first one in the parking lot, and struggled to get everything ready to go.  Laced up the sneakers, prepped the speaker, planted the flag, and figured it was about that time.  0530 came and nobody was in a hurry to get started, but we did anyways.  Disclaimer was something like “You probably should have just stayed in bed”.  Turns out, we all wanted to earn our coffee this morning.

The Thang:

0530 – 5 x Burpees (OYO)

Warm Up Wolfpack Grinder around Snoballs

• Mosey half lap
• 10 x Don Q’s (IC)
• 10 x Imperial Walkers (IC)
• Mosey half lap
• 10 x Don Q’s (IC)
• 10 x Imperial Walkers (IC)
• Mosey half lap
• 10 x Shoulder Taps (IC)
• 10 x Peter Parkers (IC)
• Mosey half lap

0535 – 5 x Burpees (OYO)

• 10 x Shoulder Taps (IC)
• 10 x Peter Parkers (IC)

We moseyed back around to the speaker and hammered out

• 10 x Dips (IC)
• 10 x StepUps – L (OYO)
• 10 x StepUps – R (OYO)

Then back to the flag for some core work

• 10 x Dying Cockroaches (Slow Cadence)
• 10 x Flutter Kicks (Slow Cadence)

0540 – 5 x Burpees (OYO)

• 10 x Oblique Crunches – L (IC)
• 10 x Oblique Crunches – R (IC)

Back to the back side of Snoballs to pick up the speaker and another round of bench work

• 15 x Dips (IC)
• 15 x StepUps – L (OYO)
• 15 x StepUps – R (OYO)

And at long last, we left home base for the long trek… across the street to the old bank

0545 – 5 x Burpees (OYO)

Round 2 of core

• 15 x Dying Cockroaches (Slow Cadence)
• 15 x Flutter Kicks (Slow Cadence)
• 15 x Oblique Crunches – L (IC)
• 15 x Oblique Crunches R (IC)

Next up would be a round of 3-man DORA, where 1 PAX does exercise and counts reps, 1 PAX runs, and 1 PAX does some kind of hold.  Rotate after the runner comes back each time.  Needless to say it took some time to describe it, so…

0550 – 5 x  Burpees (OYO)

• 1st Set
  • 100 x Merkins (OYO)
  • Wall Sit

0555 – 5 x Burpees (OYO)

• 2nd Set
  • 200 x Squats (OYO)
  • 6 Inches

0600 – 5 x Burpees (OYO)

• 3rd Set
  • 300 x Toe Touches (OYO)
  • Merkin Hold (either all the way down, halfway down, or just a plank)

0605 – 5 x Burpees (OYO)

10 Count

Mosey back across the street to the benches to begin the end

• 20 x Dips (IC)
• 20 x StepUps – L (OYO)
• 20 x StepUps – R (OYO)

0610 – 5 x Burpees (OYO)

• 20 x Dying Cockroaches (Slow Cadence)
• 20 x Flutter Kicks (Slow Cadence)
• 20 x Oblique Crunches – L (IC)
• 20 x Oblique Crunches R (IC)

0615 – 5 x Burpees (OYO)

And that was it.  Not much of a tour of all the AO has to offer, but it sure did get the job done.

4 for the Coffeeteria that followed at the Waffle House.

Announcements:

• 50 – Mile Relay Saturday
• F3 Dads Skating – 9/17
• JJ5K – 9/24
• Malak Series Signups

Prayer Requests:

• Huckleberry
• Turtleman
• EZ Rider’s Family
• BOS’s Family
• PAX Traveling

Sweat was leaked.  Had a blast y’all.

Yabba Dabba Doo