14 pax posted in the gloom for some fun with YHC this morning. We were greeted with some crisp, cool air. We were off to a great start when YHC started tripping …. literally.
Weather: 42 degrees and clear
The Thang
Fast paced warm up lap (x2) around the track
Dirty MacDeuce (all I/C, 12 reps, no rest between exercises, 12 seconds rest between sets)
Merkins / Freddie Mercuries / Mountain Climbers
Wide arm merkins / Flutters / Plank Jack
Slow-fast merkins / Chaser LBC / Russian Twist
Knerkins / Russian Twist / Mountain Climbers
Run to planters …. where YHC caught his toe on the sidewalk and nearly ended his F3 career. While it was incredibly uncoordinated to start … the recovery was swift … complete with an end zone celebration. The worst part was actually the fact that none of y’all laughed at me. At least not where I could hear you. I’m getting old.
Triple Stack
Groups of 3 – Partner 1 People’s Chair on the Wall, Partner 2 low plank, Partner 3 sprint 100 yards down and back … do each one once and then plank sequence while waiting on the 6.
Repat the above. Plank sequence.
Repeat the above again (by definition from the exercise bank, we had to do it 3 times. Sorry guys). Plank sequence.
Run to the Amphitheater
Partner up – Parter 1 hop to the top, 5 burpees, Partner 2 Russian twist while wait, flapjack
Parter 1 hop to the top, 5 burpees, Partner 2 flutters while wait, flapjack
Parter 1 hope to the top, 5 burpees, Parter 2 Freddie Mercury while wait, flapjack
Out of the back of #Emily to Queen Street Hill for
Jacob’s Ladder
Sprint to top, 1 burpee, back down, back up, 2 burpees …. finish with 5 (credit to Tri Lamb for making us all look bad, dude was booking it).
Plank sequence at bottom, followed by Flutters I/C x39 to continue honoring OC’s birthday week …
Back to Amphitheater, Parter Up
Iron Cross x 25 with partner
Merkins x 15 I/C
Sprint back to COT
Announcements –
– Christmas Party Dec. 15th … see e-mail for details. Need to e-mail McLovin – [email protected]
– If so inclined, Hammer / Swampfox convergence over Holidays (do we want to consider with Brickpile?)
– Spot is doing the devotional sign up. Please sign up if you can, we’d love to hear from more of the pax.
BOM led by Adrian. Great work this morning gentlemen. An Beta Max, your mumble chatter was on point. Which was really crucial given the absence of Cess Pool.