With it being long-sleeve weather, YHC thought it would be a good idea to get us warmed up quick. It felt like a VQ as its been about a year and a half since YHC has Q’d, and felt a little rusty. Busted out some classics with a twist.
Warm-O-Rama: After a longish mosey, the PAX circled up for some SSH, Weed Pickers, Windmills, Dancing Bears, and Sun gods (OYO).
On to the beatdown! First there was some math involved, always a good thing at 5:35 in the morning. After explaining it super well and getting the playlist of southern hip-hop going, here is the Thang.
In the front parking lot, bear crawl three parking lines, do 1 shoulder tap merkin. Crawl-bear back two spots, 2 shoulder tap merkins. Keep the pattern, three forward and two back, adding a shoulder-tap merkin each time. Recovery lap.
Round 2 was the same pattern, but crab walks and Big Boi Situps. Recovery lap.
Round 3, same pattern, with Cheetah runs and squats. (Backward cheetah runs are brutal for future reference.)
Mosey over to the rock to run some 5 hunnerts. 5 reps of Merkins, Big Bois, and Squats. Full lap, then full parking lot sprint. Rinse and Repeat, with the spring back to the flag where we closed out with Bird Dog crunches and crunchy frogs.
COT: School of Ruck and Ruck and Race Conversation both happening this Saturday. Prayers for Sharapova’s M, and YHC’s friend who is waiting on a call from the Emory tumor board.
Good work gents. Thanks for being out there, and keeping me on the road to recovery.