YHC Enjoyed my inaugural Q out at Shawshank this morning with a very good showing of 15 Pax (I think I saw 2 or 3 for SL). These guys always work hard and today was no different. We narrowly missed the early morning rain showers, which turned out to be irrelevant, because I managed to get us soaked anyway (probably shouldn’t have called the LBC’s). Look forward to getting back soon.
One Minute Warning
Disclaimer:
Prayer:
The weather: Low 60’s and wet (but no rain)
Mosey Lap around parking lot loop.
Circle Up:
Side-Straddle-Hop x 10 IC
Burpees X 10 OYO
Thru-the-Tunnel X 11 IC
Merkins x 20 OYO (wanted to call burpees again, but the pax scared me off of them)
Mosey the rest of loop back to parking area.
The Thang:
Partner up and line up at Parking lot Island.
First Circuit.
• P1: Bear crawl-Merkins (3 bear crawl steps then 1 Merkin) to 2nd Parking lot Island (30 yds and back). P2 is doing Plan Jacks until P1 gets back.
• Flap Jack
• Together run half of first loop, stop and do 20 air squats OYO, then run other half of loop back to first island.
2nd Circuit
• P1: Burpee Broad Jumps to 2nd Island (30 yds and back). P2 is holding high plank until P1 gets back.
• Flap Jack
• Together run half of loop, stop and do 20 Bobby Hurley’s OYO, then run other half of loop back to first Island.
3rd Circuit
• P1: Lunges five yards past first island (35 yds and back). P2 is doing mountain Climbers until P1 gets back.
• Flap Jack
• Together run half of loop, stop and do 20 air squats OYO, then run other half of loop back to first island
4th Circuit
• P1: Side plank-walk with Merkins (two plank steps then 1 Merkin) to 2nd Island (30 yds and back). P2 is LBC’s until P1 gets back.
• Flap Jack
• Together run half of bus loop, stop and do 20 Reverse Lunges (10 each Leg) OYO, then run other half of loop back to first Island.
5th Circuit
• P1: Lunges to five yards past firs island (35yds and back). P2 is doing plank jacks until P1 gets back.
• Flap Jack
• Together run half of bus loop, stop and do 20 air squats OYO, then run other half of loop back to first Island
6th Circuit.
• P1: Burpee Broad Jumps to 2nd cone (30 yds and back). P2 is holding high plank until P1 gets back (or possible mountain climbers, cant remember).
• Flap Jack
• Together run full lap without stopping for leg exercise.
7th Circuit (Dunphy, Cheers and Buzz Saw joined us from the Gauntlet)
• P1: Bear crawl-Merkins (3 bear crawl steps then 1 Merkin) to 2nd Parking lot Island (30 yds and back). P2 is doing LBC’s until P1 gets back.
• Flap Jack
• Together Run 1 Big Boy lap back to picnic shelter
Mary:
To “Bring Sally Up”, we did high plank to low plank (we made it about 2.5 minutes)
Recover!
Namearama:
Joe donot,: 39, lives in Lexington, wife and 3 kids, born in Croatia, lived in NY> Wait, your last name is “donot”>“Do Little”>”Don’t”> Diego,>Sprinkles (I think this was a play on donut) “Sprinkles” it is! Welcome!
Announcements:
• Brewruck this weekend see Shank Twitter page
• Sign up for Mac’s 5k on May 5th (Support Mac and LLS with donations).
• Murph at Surge next Saturday (4/28/18).
• Mud Run on May 19th
• Carolina Reaper in July
• Lego is having a poll party, details to follow
• Dad’s night at Fireflies game on May 4th
• Help Coondog move on May 12th (double down after BC)
Prayer Request:
• Cheers’ Friend Jonathan King has cancer (only 40). Comfort for him and his family
• Mentor of Cheers passed away recently.