The cooler temps and a visit to the Hollow were just what YHC needed to get excited about being back out in the gloom after a handful of days away.
I was also looking forward to merging two of my favorite AMRAPS as I brought the exercises of The Gladiator to the location of The Tomcat. I enjoyed running up and down those LHS steps for the first time in a while, and I appreciated the effort put forth by everybody out there. I hope they were pushed as much a I was. For more specific details, keep reading…
WEATHER
cool temps – high 50s/low 60s
COP
MOSEY to steps in front of basketball gym and circle up for COP.
SSH X 15 IC
LBAC (front & back)/OHC X 15 IC
SQUATS X 15 IC
MERKINS X 15 IC
IMPERIAL WALKERS X 15 IC
6-CT. BURPEES X 15 IC
TRAVELLING GLADIATOR/MODIFIED TOMCAT
ROUND 1
Weave up and down steps
At top of final set:
BURPEES X 5
4-ct. FK X 15
RUN to bottom of ramp
BEAR CRAWL X 25 up ramp
Weave down and up steps in front of LOPAC
At bottom of final set:
T-PLANK MERKINS X 10
SQUATS X 20
Run back to starting point
Rinse and repeat until time is called
ROUND 2
MOSEY to parking lot
At first cone
BEAR CRAWL X 25
RUN to next cone
T-PLANK MERKINS X 10
RUN to next cone
SQUATS X 20
RUN to next cone
4-ct. FK X 15
RUN to final cone
BURPEES X 5
Run back to starting point
Rinse and repeat until time is called
MOSEY to sidewalk just past breezeway and circle up for MARY
MARY
BBSU x 15 IC
Mosey to flag and RECOVER
ANNOUNCEMENTS
* LEO 5K – OCT. 27 (spots available for special needs riders)
* Cheech 10K – Nov. 10
* Harry Bison 15K/30K – Nov. 17
* Christmas Party – December 14
PRAYER REQUESTS
* Gravedigger’s mom
* Wayne and Lynn
* Marriages
* PAX in a funk/seasonal depression – reach out to others