17 PAX rolled up on Hand Middle this morning, itching for #BooBeatdown. YHC didn’t disappoint, mainly ’cause the Godfather of #Thunder was there.
Conditions – Upper 60’s and muggy, and that was before visiting Emily
The Thang:
Take off down Wilmot on a fast Mosey, stopping at Queen street for 10 burpees.
Hook a right down Queen and stop at Wheat for…5 McBurpees (burpee with 5 merkins at the bottom).
Hook another right down Wheat and stop at King for…10 Hurpees (hand release burpees)
At this point Beta and others asked the question, why did we just run in a circle and do a bunch of stupid burpees. Well, why not?
Hook a left down King street, stopping at the entrance of Emily for…5 Clurpees (clap merkin burpees #disclaimer).
With the warm up completed, YHC led the PAX down to the amphitheater for some good times. We split up into 2 groups and here’s what we did:
Group 1 – AMRAP mountain climbers
Group 2 – AMRAP calf raises (standing on the steps of the amphitheater, going below parallel)
At this point i tried to explain the importance of working the calves. With all the rucking and trail running going on, strong calves are a must for launching up the hills.
Each group did this for a minute, then flip-flopped.
Rinse and repeat, 2 more times.
With the second warm up complete, YHC led the group over to the monkey bars for some sweet circuit work:
5 pul-ups and 5 burpees, head to the stairs for 20 calf raises, go up the stairs and around to the corner of Wheat/King for 20 merkins, head down Wheat to the other entrance for 20 LBC’s.
The PAX rocked this out for about 10 minutes.
Plank-up session back at the playground, and then one more circuit:
5 pull-ups and 5 burpees, head to the bottom of the stairs for 20 squats, head to the amphieather for 20 Carolina dry docks, and back to the playground for 20 russian twists.
Time was running short so we cut this after a round or two. YHC led the PAX back up to King/Wheat for the last warm-up of the day:
Line up on King street, do 5 squats, broad jump, 5 merkins, repeat for 5 minutes.
Jail break to the flag, and finito!
Devo and BOM by Spot