Yesterday while planning this morning’s workout, YHC wanted to keep things simple. Simple running, simple exercises, simple repetitions, multiple sets. It was simple, alright. But damn, it wasn’t easy. And, after reading Tuesday’s BB later on this morning, it is no wonder the pax were well pleased with me by the end.
Conditions: 57 degrees, pleasant, a little dewy
The Thang:
Quick COP in parking lot
- SSH – 25 4ct. IC
- Carolina dry docks – 15 4ct. IC
- LBAC forward – 15 4ct. IC
- LBAC reverse – 15 4ct. IC
- Imperial walkers – 15 4ct. IC
- Crunches – 25 4ct. IC
Mosey counterclockwise around Logo’s Loop w/the 1st stop at the corner of Millwood & Adger
1st Set AMRAPs
- Merkins – 1 min.
- Recover – 30 secs.
- Squats – 1 min.
- Recover – 30 secs.
- Flutter kicks – 1 min.
Mosey to Adger & Devereaux
2nd Set AMRAPs
- Merkins – 1 min.
- Recover – 30 secs.
- Squats – 1 min.
- Recover – 30 secs.
- Flutter kicks – 1 min.
Mosey to Devereaux & Daly
3rd Set AMRAPs
- Merkins – 1 min.
- Recover – 30 secs.
- Squats – 1 min.
- Recover – 30 secs.
- Flutter kicks – 1 min.
Mosey to front of DHS parking lot (to stay out of traffic at Daly & Millwood)
4th Set of AMRAPs
- Merkins – 1 min.
- Recover – 30 secs.
- Squats – 1 min.
- Recover – 30 secs.
- Flutter kicks – 90 secs. (just to turn it up a notch on the last set, #crowdpleaser)
Mosey to cage and grab a block
COP
- Plank sequence on block – 90 secs.
- Curls – 15 4ct. IC
- Overhead presses – 5 4ct. IC (pax gassed at this point)
- BBSUs feet in the block – 10 OYO
- Bench presses – 15 4ct. IC
- Pick em up, Put em down – 10 4ct. IC
Return blocks and head to COT
COT/BOM – w/Score
Devo – Half Time: Be still and remember that I am God.
NMM:
- Welcome to the gloom, Dial Tone. FNG Lorenzo worked out with SCORE this morning. Works for AT&T.
- Continue to pray for our community and strength to continue in the recovery efforts.
- Echoing Sway’s message from the other day, remember that we are not professionals and to stay safe as you are helping others.
Announcements:
- Regional response planning meeting tonight at 6 PM and the new Carolina Alumni Center on Lincoln St.
- Work party to leave on Saturday morning from Kathwood Baptist at 9 AM.
That is all.