The PAX welcomed Freebird back to the Q at #TheCastle. A recent return from the DL made this Q extra special. Since YHC is posting this on behalf of Freebird, additional commentary has been added.
Conditions – 76 and Swampy
Opened with the Disclaimer, then another disclaimer that there would be limited running. Yeah right, the PAX thought we crossed the gate and ended up at #Amble or #Ramble or #Stumble. Who needs a stinkin’ Boot Camp? Moving on.
The Thang (all 3 count):
Warm-up:
- Side Straddle Hops *15 (IC)
- Through the tunnel *15 (IC)
- Little baby arm circles (forward/reverse) *15 (IC)
- Calf stretch
- Quad stretch
- 15 Big boy sit-ups (OYO)
- Slow Fast Merkins *10 (IC)
Partner Up:
The Dora (Modified)
- 100 Merkins
- 200 LBC’s
- 200 Side Straddle Hops
Partner 1 runs around the circle, Partner 2 does the exercise (Maybe the PAX were too slow on the exercises, so we ran).
Mosey to Hill
- Bernie Sanders 1/2 Way up the Hill, sprint to top
- 5 Merkins
- Bernie Sanders 1/2 Way up the Hill, sprint to top
- 10 LBC’s
Run 1/2 way down Tombee
- 15 Squats
Run to end of Tombee
- 1 Merkin, 5 Raise the Roof
- 2 Merkins, 10 Raise the Roof
- 3 Merkins, 15 Raise the Roof
- 4 Merkins, 20 Raise the Roof
- 5 Merkins, 25 Raise the Roof
- 6 Merkins, 30 Raise the Roof
It was swampy today, so the air was extra heavy.
Run back to top of Hill
- 15 Side Straddle Hops
Run to Picnic tables
- Dips on tables
- Incline Merkins
Mosey back to circle:
- Flutter kicks
- Planks
Done. Great to have Freebird feeling better and back in the mix.
COT: Counterama; Name-O-Rama, Announcements: Labor Day Convergence at Hand, 7-8am; HDHH, Prayer, done.