• When: 01/09/2016
  • QIC: Beacon and Gypsy
  • The PAX: Wiki, Jar Jar, Skirt, Improv, Minion, Twinkle Toes, Silver Bullet, Backhoe, Serena, Happy Trees, Hee Haw, Gypsy, Beacon


Woke Up Next to #Martha

YHC and Gypsy drug 13 PAX out of the sack for a Saturday morning at the Shed.  Solid numbers for a shed Saturday.  Attendance credit goes to the guest Q, Gypsy, as most of these PAX have the pleasure (or not) of seeing YHC often.  Tclaps to Gypsy, who takes a solid dose of the #DRP every week.  YHC can’t recall what he was doing 15 years younger, but he wasn’t getting better like this brother.

Conditions: 45 degrees and damp

The Thang:

Attempt at a disclaimer but all YHC heard was Hee Haw….and it begins.

First up: Beacon

Mosey from Shed parking lot to pick up pavers and back to the playground for brief COP warm-up

50 SSH IC X4

10 Forward Little Baby Arm Circles IC X 4, 10 Backward Little Baby Arm Circles IC X 4

Raise the Roof with Pavers

5 Merkins IC X 4, 20 Shoulder Press IC X 4

4 Merkins IC X 4, 16 Shoulder Press IC X 4

3 Merkins IC X 4, 12 Shoulder Press IC X 4

2 Merkins IC X4, 8 Shoulder Press IC X 4

Partner Up

1st partner 10 man-makers with pavers, 2nd partner 10 pull-ups, flapjack

1st partner 8 man-makers with pavers, 2nd partner 8 pull-ups, flapjack

1st partner 6 man-makers with pavers, 2nd partner 6 pull-ups, flapjack

1st partner 4 man-makers with pavers, 2nd partner 4 pull-ups, flapjack

Drop Bricks

Pass Baton to Gypsy

From Woodshed, mosey to the bottom(ish) of Martha to perform a squat ladder in the form of:

Run to the top, 10 squats

Run to the bottom and then right back up, 9 squats at the top.  Rinse and repeat decrementing the squat count until 5 squats have been completed #crowdpleaser

Stay at top of Marth

Flutterkicks IC X 4 while waiting on the #six

8 count body builders IC X 10

Mosey back to Woodshed.  Stop at playground for the #six to catch up.

5 burpees OYO

Plank-o-Rama

Back to AO to put bricks up for a total of over 2 miles worth of running

Abbreviated #Mary all IC:

6 inches for 30 seconds

Knees to chest X 10

45 degree hold for 30 seconds

Russian twist X 20

COT: Beacon

Announcements:

Run with the Saints 5K on January 30th to benefit St. Joseph Catholic School

Fleet Feet Gear Night on February 3rd.

MGC Long Run on February 6th

Race for the Place 5K on February 20th to benefit St. Lawrence Place

BOM: Beacon

 

Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.