• When: 2021-04-29
  • QIC: Bloodwork
  • The PAX: Serena, Minion, Teddy, FroYo, Bell, Chewy, Silver Bullet, Maytag, Big Worm, Side Salad


It’s All in the Hips

Posted on behalf of Bloodwork


It was Cotters today for YHC and the PAX never missed an opportunity to remind me.

The gloom took the morning off, but 11 PAX (plus an appearance from Rogue weary QIC, Jar Jar) did not and were rewarded with a clear 60 degrees with plenty of early morning moonlight 

The Thang:

Warm – up: Lap around the circus followed by cadenced SSH x20, Imperial walkers x20, Grass picker x20. Shoulders were next with Arm circles (forward and backward) overhead clap, raise the roof x20each. 

Finish with 5 burpees, 20 Merkins, 20 Squats.

Mosey to the play ground.

Phase 2: 

Hip Circuit: Dog Pissers, Donky Kicks, Jane Fondas (both sides), Flutter Kicks, and Mountain Climbers x10 each (25 for the flutters)

rinse and repeat.

Mosey to intersection of Chambley and Queen’s way.

5 burpees OYO

20 Merkins OYO

5 burpees OYO

20 Merkins OYO

Mosey to Crown Point Circle and Partner Up!

In keeping with hip mobility theme, Partner 1 bear crawl around the circle while Partner 2 AMRAP Mountain climbers

Switch

Next Parter 1 Lunge walk the circle while Partner 2 AMRAP calf raises

Switch

Mosey back Chambley and Queen’s way intersection

20 squats in cadence

Mosey back to AO and finish with 10 Jane Fondas each side OYO.

CoT: Good mumble chatter for the morning.

Silver Bullet and Chewy with a reminder announcement: Stumble Runvergence is Friday (tomorrow) – bring canned goods or a $5 donation! 

The Midlands Combine is also being held this Saturday (https://www.midlandscombine.org/) to benefit Transitions of Columbia.

Friday 1200 3rd F lunch at Rockaways, HC via Groupme prior.

Devo – As adopted children of God we are co-heirs in Christ (Ephesians 1:3-7 and Romans 8:16). What will you do with your inheritance!


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