• When: 2017-09-19
  • QIC: Choo Choo
  • The PAX: Alter Boy, Cheddar, Columbo, Double Fault, Inuit, Matinee, No Show, Ocho Cinco, Tea Party, Tuff Guy, Choo Choo


A Workout for Millennials

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