WARMUP: Mixed standard and running warmo. Epic fail on Zombie Crawls – the blacktop at the Den is too grippy!
THE THANG: YHC was intentional about having no plan, as he wanted to lead an old school, off the cuff BD for his 6th anniversary.
Thang 1: 3 rounds of 6 curb to curb sprints, with short rest in between.
Thang 2: Burpback Mountain. Mosey to bottom of FMS hill and Partner up for 100 collective burpees. One partner does burpees, one partner runs up and down hill three times (backward up and forward down). Flapjack until all burpees completed. Much grumbling occurred when YHC said “100 burpees.” Then almost immediately the mumblechatter relented to windedness.
Thang 3: 6 rounds of Jackass Burpee Webb escalator. Start with 1 burpee and 2 donkey kicks. Do 5 more rounds all the way to 6 burpees and 12 donkey kicks. Many a PAX looked as if they were about to spew merlot – YHC included.
Thang 4: Cocaine Bear. Bear crawl one bus lot space, do 5 merkins in cadence. Repeato 5 more times for total of 6 bus lanes – attempt to hold bear crawl/plank position entire time. Mucho chatter about ‘powder’ and dudes not getting their noses close enough to the pavement. Much grumbling about there being 13 minutes left on the clock.
Thang 5: Mini Dora. Wax on frustrated at the audacity of YHC calling for a 30 second recovery period. Oh well – you can’t please everybody! Partner up again for two rounds of Dora. One partner runs to end of bus lanes and back, other partner performs exercise and then flapjack. Exercises were 50 BBS and 50 Mike Tysons
Thang 6: Finisher. 60 second wall sit followed by 4 curb to curb springs. 30 second balls to the wall followed by 4 curb to curb sprints. 60 second plank followed by 50 Rocky Balboas.
MARY: Gazelles did Mary throughout
ANNOUNCEMENTS: Postponement of Catbox Third F breakfast
COT:Stays in the COT
NAKED MAN: YHC is thankful to those who came out for his anniversary Q and for The Den in general. Sometimes the impromptu beatdowns are the worst!