(Note: The picture above was selected before last Thursday’s game. Now it is to remind Carolina fans of happier times.)
It’s a good thing that YHC double-checked the start time, getting there 30 minutes late would have been embarrassing, especially since it was a Depot and Speedtrap mini-convergence. The warning went out on twitter for the pax to bring their running shoes and be prepared to plank. The pax were promised a cardio and strength workout, so after a shaky disclaimer and a prayer, the pax got hard to work.
Conditions: 73 degrees and slightly humid at 89% (read: it was muggy)
THE THANG
COP
10 IW for Walker IC
10 SSH IC
10 through the tunnel IC
10 squats IC
Mosey to the playground
PLAYGROUND
20 Decline merkins
20 BBSU
YOY rinse and repeat 5 times
Mosey to the soccer field
FOUR CORNERS
1st. corner 15 Spider-Man planks (YHC gave a demonstration)
sprint
2nd corner 15 right side plank crunch (YHC gave a demonstration)
sprint
3rd corner 15 left side plank crunch
sprint
4th corner 15 mountain climbers
YOY rinse and repeat 5 times
The plank crunches were a crowd-pleaser but there were comments about them being very close to a dance move.
JACOB’S LADDER
(for those who want to remember the 1980’s though somehow the song doesn’t make the workout any easier) Jacob’s Ladder – Huey Lewis and the News
3 smurf jacks (YHC demonstrated and reminded the pax of Stagecoach’s requirement of not more that 2 apples high)
run up the hill
3 burpees
Rinse and repeat 7 times adding 1 smurf jack and burpee each time
Mosey to the field at the track
20 flutter kicks IC
20 russian twists IC
20 SSH IC
STRETCHING
YHC lead the pax in some stretching after a hard workout.
Mosey to the shovel flag
BOM/COT
Announcements
– Regular workout schedule across the AO’s next week.
– There are a lot of opportunities for #CSAUP in the coming months with Mud Run, Governor’s Cup, Go Ruck, and Palmetto 200. Look for the pre-blasts or ask someone if you are interested.
– Keep Walker, Karie and Andy in your prayers. Several guys wore their Walker Strong t-shirts and took a picture after the workout.