• When: 2019-08-09
  • QIC: Voltron
  • The PAX: Rock Drop(R), Forrest, Hopper(R), Spackle(R), Ken Doll, Hawk, Nub, Scotch, Argyle, Wilson, Soaker, Dunphy, Swayze, Brick, Coon Dog


Urban Up-Tempo for Cheech

YHC would like to thank the mystery pax who signed him up to Q at Urban Legend today!

It’s almost BRR time, which reminds YHC of our brother Cheech. All of today’s exercises are 38 counts or 19 IC because he was 38. Sleeveless shirts were plentiful also. Strong crowd of 16 pax, including Spackle.

Weather: 78 degrees

The Thang:

Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance

YHC decided to make today’s workout more up-tempo and higher intensity. One thing that means is every time you finish an exercise instead of planking you run in place until everyone is finished.

Started off with 38 Merkins OYO.

Flutterkicks X 19 IC

Burpees X 19 OYO – run in place when you are done. (Crowd was not too pleased with the opening exercises)

Mosey around the parking lot for “warmup” lap.

COP –

SSH X 19 IC, short mosey to next row in parking lot

IW X 19 IC,  short mosey to next row in parking lot

TTT X 19 IC, mosey around court house to Hwy 1 & 6 intersection.

Clock check – donated by Rotary. YHC used to be a Rotarian. Time for BBSU.

BBSU X 38 OYO

Mosey around the mini square 1.5 times, stopping at memorial by courthouse.

Merkins X 38 OYO

Mosey around the mini square and back to the memorial.

Flutterkicks X 19 IC

Mosey around the mini square and back to the memorial.

Burpees X 19 OYO

Mosey around the mini square and then down the steps to the lower level of the parking garage and back up the steps to the top level.

How many steps? No one counted, so rinse and repeat the steps.

How many? 19 down and 19 up – 38! Nice coincidence!

Find a curb. Calf raises X 19 OYO

Still running in place when you finish each exercise.

Mosey around upper deck of parking garage. Dips X 19 OYO.

Mosey around upper deck of parking garage. Calf raises X 19 OYO.

Mosey around upper deck of parking garage. Dips X 19 OYO

Mosey around upper deck, running up and down all steps to the court house.

Mosey to lower parking level, stopping at point that is directly across the street from the WW I memorial.

38 Merkins OYO

Mosey around the lower parking lot deck, run up the east ramp and back down, then proceed to the lower parking lot below the county admin building.

Bear crawl to first pedestrian crossing. Run to end. 19 Squats OYO.

Rinse and repeat twice.

Mosey back up to upper parking lot and complete another lap so YHC could catch his breath, stopping near the shovel flag.

Flutterkicks for Cheech X 38 IC as YHC always does.

One minute left, so American Hammer X 10 IC.

COT

Announcements

–          Lexington Safe Runner seminar at Mt. Horeb Sunday Aug 11 5 – 6 PM

–          Stomp The Swamp August 24

–          BRR September 6 & 7

–          Need mentors for students – contact Ken Doll

–          Sign up for the Iron Pax Challenge so we can crush Napierville!
Prayer Requests

–          Beth Harris fighting breast cancer

–          Unspokens

Devo

Luke 12: 16-21 The Rich Fool

Remember – God owns everything. We are only stewards. Be a good steward and do your best to manage the gifts, talents and money that God has provided you with.