• When: 2018-04-03
  • QIC: Short Haul
  • The PAX: Breaker-Breaker (Respect), Nature Boy (Woo!) (Respect), Rebar, House (Respect), Hopper (Respect), Spackle (Respect)


Little Bit of Everything

YHC stepped in to Q the Graveyard when Whisper had another obligation pop-up. YHC didn’t have a TON of time to prepare, but YHC also knows how to make PAX sweat in a pinch. Run. Up Hill. Both ways.

Conditions: Mid 50’s

The Thang:

Disclaimer
BOM

Slaughter Starter: 20 Burpees OYO
Mosey to parking lot, circle up

SSH x 15 IC
TTT x 15 IC
Merkins x 15 IC
Monkey Humpers x 15 IC
LBCs x 15 IC

Mosey to bottom of Tennis Court Hill, line up across the bottom… first PAX calls out an exercise, then sprints up the hill and back. While that PAX is running, all other PAX AMRAP the called exercise. To add some spice, no two exercises could be repeated, and each exercise had to work a different muscle group from the last. Some of the exercises called here were:

Merkins, LBCs, Squats, Carolina Dry Docks, Lunges

After each PAX had his say, YHC organized an Indian Run past Boneyard, into the Crypt. Each PAX found a parking line, and did

Bunny hops (over the line and back) x50 OYO
Side hops x50 OYO
Broad Jumps x10 OYO (Spackle did 2 extra… for some reason)

Over to the curb for calf raises

Regular x15 IC
Toes in x15 IC
Toes out x15 IC

Mosey to top of Reaper Hill, more running and calling of exercises. Some crowd pleasers here…

Jump squats, Werkins, Clerkins, Gorilla Squats, BBSUs, Planks, Russian Twists… and 7 more YHC can’t remember at the moment.

After two rotations YHC called a 75% sprint to the first set of lights, then 100% to the next set on Reaper Hill. Slow-sey back to flag for…

COT & BOM

Pseudo-Devo & Prayer Requests: No request is too minor for our God. Lift up your cares, big and/or small, and place them on the Lord’s shoulders. It will only serve to grow your faith in, and reliance on Him.

Announcements:
May 5th – F3 3rd F 5k — https://www.webscorer.com/register?raceid=128785
May 19th – Vinters Wood 5k — https://runhard.org/pages/race-vintners.php , DM me for F3/FiA discount code