YHC enjoyed his time today leading the quietest AO in Lexington. This is quite a departure from the mumblechatter at Shawshank, so it took some getting used to, to say the least. Were the PAX bored? Probably, YHC isn’t very creative, but did his best to get them talking. There is something to be said about the strong, silent type, and these guys showed how tough they are. YHC was humbled by the hospitality shown by this great group of men and looks forward to future visits.
Conditions: low 50’s, clear
Disclaimer
Prayer
The Thang:
Mosey to front corner of school adjacent to Calks Ferry Rd
LB arm circles x 10 each way IC
TTT x 10 IC
Windmill x 10 IC
Burpee Train
PAX line up parallel to Calks Ferry, using Light Pole as starting point. Everyone conducts one Burpee, then Pax in the back runs to the front of the line, where he yells “EXERCISE.” Everyone conducts another Burpee, PAX in the back runs to front. This is much like an Indian Run, except with Burpees.
After half of the PAX cycle through, everyone runs in place after their Burpee.
Once all PAX cycyle through, 2 Burpees are conducted instead of one, but the process of modified Indian Run is the same.
Train keeps moving until we reach the far Light Pole, about 1/10 of a mile.
Mosey to benches on left side of the school.
On benches:
Dips x 25 OC
Regular Merkins x 25 OC
Incline Merkins x 25 OC
Decline Merkins x 25 OC
Mosey to Hill opposite of parking lot
At Hill
Squat ladder:
Squats x 50 OC
Run up hill and squats x 40 OC
Run down hill and squats x 30 OC
Run up hill and squats x 20 OC
Run down hill and squats x 10 OC
Calf Raises on curb x 100 OC
At Hill
Squat ladder:
Squats x 10 OC
Run up hill and squats x 20 OC
Run down hill and squats x 30 OC
Run up hill and squats x 40 OC
Run down hill and squats x 50 OC
Mosey back to benches
On benches:
Dips x 25 OC
Regular Merkins x 25 OC
Incline Merkins x 25 OC
Decline Merkins x 25 OC
Mary:
Iron cross x 30 OC
American Hammer x 30 OC
Flutter kicks x 30 OC
Crunches x 100 OC
Heel touches x 30 OC
COT/BOM
Announcements:
-Wander will be open on Christmas Day at 6 am for run/ruck at Icehouse Ampitheater
-New Years convergence will be at Hollow, Lexington High School, at 7 am. Meet in front of the track.
-1/6: Harbison 50k
-1/26-1/28: Growruck weekend