5 Pax who posted at Boneyard for a workout with minimal running. Due to the space at the AO, it is hard to get anywhere in a timely manner without a little running. This was a VQ of a sort for YHC when it comes to a core based workout so hopefully it met expectations.
Conditions: 39 deg, cloudy and a slight breezy
The Thang:
- BOM – Disclaimer/Prayer
- Slowzey toward the pullup bars
- Circle up at drive past helipad for LBAC x10 each way IC
- Circle up at 1st parking lot drive for TTT x 15 IC
- Circle up at Turf for IW x 15 IC
- 5 station Circuit – 10 reps and rotate:
- Incline Merkins on Tire x10
- People’s Chair on the wall
- LBC / Russian Twists
- Dips
- Pullups / Tire Curls
- Rinse and Repeat x4
- Last 2 circuits included a slowzey around the light pole in the parking lot and back.
- Slowzey back toward the road to make room for the Crypters
- Circle up for Flutter Kicks x15 IC
- Slowzey to Helipad
- Line up on the road for Plank-o-rama
- Center
- Right arm up
- Center
- Left arm up
- Center
- Circle up on Helipad for Hello Dollies x10 IC
- Line up on the road for Plank-o-rama
- Slowzey to loop and Find a column
- Peoples Chair with Overhead Armclaps x 15 IC
- Balls to the Wall
- Slowzey around the loop to the Thistle patch
- Heal Touches x 15 IC
- Hydraulics x 10
- Boat Canoe x 5
- COT
- BOM
Announcements:
- Christmas Party – RSVP by Friday. Also Vote for superlatives
- GO Run – February 7th at WKHS
Prayer Requests:
- Say What!? – Recovering from hip surgery
- Walker Phillips