9 pax (with 1 FNG- Stitch) posted on Thursday at The Roost to help celebrate the 40th birthday of YHC. After Money Penny’s rap party beat down on Tuesday, YHC decided to keep the party going on this morning. There wasn’t any cake or even presents, but instead a little sweat, a lot of hard work, and some soothing sounds from 1978. Here’s how it went down.
Condtions: 65 and slightly humid. A friendly reminder that summer is around the corner
Tha Thang:
5:15 FNG arrives right on the dot. Disclaimer ( or as Toe Tag put it, “that guy picked the wrong day for his first post”)
Head down to stop sign and do 10 merkins. Head to top of suicide hill for 10 squats and retrieve blocks. Set to side (pile is looking bare, only 9 there). Head down to bottom of suicide hill for main event.
5/10/40
Station 1 (bottom of hill)- 5 burpees Run to station 2
Station 2 (top of hill)- 10 block reps of first exercise listed. Run to station station 3. Each time coming through station move to next exercise. Exercises were as follows: chest press, squats, curls, tricep extensions, thrusters, dead lifts. Once through all exercises rotate back through list.
Station 3 (stop sign)- 40 reps of first exercise listed. Each time coming through station move to next exercise. Exercises were as follows: LBCs, merkins, freddie mercuries, iron crosses, mountain climbers, plank jacks, OHACs.. Once through all exercises rotate back through list.
From station 3 run back to station 2 (performing next exercise on list) then back to station 1 to start over. Rinse and Repeat for approx 40 mins.
No time for Mary
Solid work by everyone this morning. Wanted to get everyone moving for a solid 40 minutes. Covered up to 3.75 miles. Added some music to station 2. Nice little playlist of hits from 1978 highlighted by I Will Survive, Running on Empty, and Stayin Alive, all appropriate for this morning. The list was DJ Anthrax approved.
Announcements:
Regional Convergence Saturday, May 12 6:15am at Roost. Lets try and have a good showing from the Roost regulars.
Beer 200 – 6/2 10:30am Anthrax crib – 12 men, 200 beers, any questions?
Welcome FNG- Ben Thompson- 63, retired state law enforcement engineer associate, likes to travel, has run some marathons, had on shirt from a 10 miler in Disney with Lilo and Stitch on it >Stitch
BOM