Hawaiian Chicken

Eleven was the number on this fine Wednesday at the Ricky Bobby, as 3 members from Team 11 showed up for YHC as the Q.  No 11s were done as part of this Beatdown.  Here’s what I remember:

FNG in the group today, so we were all on our best behavior.  Thanks to Hot Corner for the heads up, because otherwise, we were running to the entrance of Cramer Woods.  YHC is a benevolent Q.

The Thang:

• 10 x SSH (IC)
• 10 x Don Quixotes (IC)
• 10 x Imperial Walkers (IC)
• Tesla Stretches
• 10 x Mike Tysons (IC)
• 10 x Dying Cockroaches (IC)

To the track

• 1 lap – Slow

Everyone’s slow is different, but we stayed pretty much together.

Quick work OYO:

• 30 x Dips
• 20 x Derkins
• 10 x Step-ups (Each Leg)

The next lap was a little different.

• Slow to the soccer goal
• 5 x Burpees (OYO)
• Medium Pace down the straightaway
• 5 x Burpees (OYO)
• Jailbreak back to the start

Defib and Nutria led the way, but good work by all.

Round 2:

• 30 x Dips
• 20 x Derkins
• 10 x Step-ups (Each Leg)

Back to the flag, but not for COT (“That was the quickest 45 minutes.”)

Quick round of Core Work:

• 10 x Star Boys (OYO)
• 10 x Heels to Heaven (IC)
• 10 x Freddie Mercuries (IC)
• 10 x Penguins (IC)

Jump ropes came out next, and we did some partner work.

• Partner 1
  • 15 x Squats (OYO)
  • 15 x Merkins (OYO)
  • 15 x Flutter Kicks (OYO – Count 1 side)
• Partner 2
  • Jump Rope til Partner 1 is done with the exercise
• Switch
• Repeato until both partners have cycled through 3 times

Mumblechatter was going on, but YHC had the music loud enough and couldn’t hear.  Buckshot, Orangeman & Tesla were there, so I’m sure it was good.

Back to the Core:

• 15 x Star Boys (OYO)
• 15 x Heels to Heaven (IC)
• 15 x Freddie Mercuries (IC)
• 15 x Penguins (IC)

Then a Zombie Apocalypse to the next spot.  For those who missed it, the Zombie Apocalypse is

• Partner 1
  • Run a distance (in this case the fourth pole on the right)
  • 3 x Jungle Boy Squats (OYO)
  • Run back and swap with Partner 2
• Partner 2
  • Zombie Walk (Lunge-Lunge-Squat) til Partner 1 gets back
• Repeato til you get to the end

Hot Corner crushed the Zombie Walk, to the delight of his partner, the FNG.

10 minutes left.  Right on schedule.  But 10 minutes goes quick.  For the finisher, YHC brought back a little move we did at Folsom where one partner runs a distance while the other holds plank.  Easy, right?  Well we mixed it up, so the first hold was High Plank, the second was an elbows bent halfway Plank, and last was a “balls to the ground” plank where the arms are fully bent, but there’s still space (though not much) between you and the ground.  The send one was probably the toughest.  Defib talked YHC through the last round, with Orangeman as proctor.  It was rough, and thanks to Cheesesteak for running hard to get YHC through it.

0614, only time for a mosey back.  The 20 round of Core will have to be OYO today.  That’s all we had time for.

We said the pledge and started with announcements, when Defib recognized YHC’s lack of explanations on the day and stepped up to let the FNG know what we were really doing out there at 0530 in the morning.  It’s more than a workout, and there’s strength to be gained.  HIM step up and lead, and Defib’s as good as they come.  Welcome to the group, Hei Hei.

There are no bad days at the Ricky Bobby.  Heck, there are no bad days in The Gloom.  Grateful for another opportunity to lead a long overdue Q at the Rick.

Yabba Dabba Doo