First, I would like to say it is a joy and pleasure to be the new AOQ for Stampede (The Herd’s running counterpart). I hope I can fill the large shoes left by Alter Boy. It’s going to be fun. However, I still feel the need to occasionally lead The Herd through a little more of a traditional beatdown, not just through group runs, so here we go:
Conditions: About as good as it gets. Not hot; not cold; not humid; Just right.
The Thang:
No FNGs
Disclaimer
BOM
Mosey around the parking lot as the last 2 PAX arrive
COP
SSH X 10
LBAC X 10
Overhead Claps X 10
LBAC (backwards) x 10
Thru The Tunnel X 10
Windmill X 10 (requested by Double Fault)
Quickly grab a block from behind the building and circle back up
Curls X 10
SSH X 10
Overhead Press X 10
SSH X 10
Bent Over Rows X 10
SSH X 10
Curls X 10 (say hello to the friendly West Cola cop)
SSH X 10
Overhead Press X 10
SSH X 10
Bent Over Rows X 10
SSH X 10
Tired of the blocks, return them
Mosey to the hill behind the dumpster
Triple Nickel
Bear Crawl the hill, 5 Merkins
Run down, 5 Merkins
Bear Crawl the hill, 5 Merkins, return
Run the hill Backwards, 5 Plank Jack
Run down, 5 Plank Jack
Run the hill Backwards, 5 Plank Jack, return
Lunge walk the hill, 5 Big Boy Sit Ups
Run down, 5 Big Boy Sit Ups
Lunge walk the hill, 5 Big Boy Sit Ups, return
Bear Crawl the hill, 5 Merkins
Run down, 5 Merkins
Bear Crawl the hill, 5 Merkins, return
Tired of the hill, mosey towards the school
Everyone grab a spot on the wall: People’s Chair
Count of into groups of 3
First group does Step Ups X 8 (each leg) while Groups 2 & 3 hold People’s Chair
Rotate through each group
Everyone to the benches: Decline Plank
First group does Dips X 15 while Groups 2 & 3 hold Decline Plank
Rotate through each group
Recover then repeat Decline Plank
Tired of this spot, mosey back over to shovel flag
A little extra Mary in order to complete Captain Thor
Big Boy Sit Up X 1 American Hammer/Russian Twist X 4
BBSU X 2 American Hammer X 8
BBSU X 3 Russian Twist X 12
BBSU X 4 American Twist X 16
BBSU X 5 Russian Hammer X 20
BBSU X 6 American Russian X 24
BBSU X 7 Hammer Twist X 28
BBSU X 8 Twisting Hammers X 32
BBSU X 9 Hammered Americans X 36
BBSU X 10 Twisted Russians X 40
(I can’t exactly remember what I called them, but AB was sure to tell me I called them something wrong. Thanks Weasel Shaker)
Merkins (IC) X 10
Lunges OYO X 10 (each leg)
Ray Charles X 10
Freddie Mercury X 10
SSH X 13
COT
BOM
Announcements:
The Herd shirts from MudGear, last day to order is Wed 9/27
John Flanagan 10K Saturday November 11, 2017
Hairy Bison 15k/30k Saturday November 18, 2017
The Herd is looking for a few good men to round out their P200 team. Please contact YHC this week if you are interested
Prayer Requests:
Milkbone & family
YHC’s Aunt (lost her apartment & belongings Saturday due to a busted water pipe)
Those recovering from hurricanes & now in the path of Maria