It had been a while since YHC had signed up on the Q sheet and wouldn’t you know it, the forecast called for 90% chance of rain – however we were spared the moisture and stayed dry throughout-other than some heavy humidity and perspiration. Here’s what went down:
1 for StrideSite, 2 runners during BC
Weather: 75 and Humid
1 minute warning, intro, disclaimer prayer
The Thang: Lap around the parking lot finishing at the block pile. Each pax grabbed a block and we circled up in the grass nearby
- TTT x 10 – IC
- Abe Vigoda’s x 10 – IC
- SSH x 25 – IC
We then moved to the courtyard with our blocks and lined up at the first light pole for a down and back. Murder Bunny to the first light pole, 10 Shoulder press, Overhead carry to the next light pole, 10 Curls for the Girls. Repeat that pattern until we got down and back to the start. Plank on the 6
Run to the end of the breezeway (Thunder Row) and back.
Rinse and repeat – exchange shoulder press for merkins and curls for KB swings
Back to the block for a couple of small AMRAP style rounds of exercises:
1st set:
- 10 Carolina Dry Docks
- 15 Standing Chest Press w/block
- 20 Dips on the block
- 25 Sumo squats with block
We did one round and then did the run to Thunder Row and back and then 2 consecutive rounds, finishing with another run
2nd set:
- 10 Big Boy Sit ups
- 15 Mountain Climbers – 2 count
- 20 Curls for the Girls
- 25 Side step squats – 1 count
We did 2 rounds of this a run inbetween. At some point we also headed over to the curb and did 1 minute of toe touches on the curb but I can’t remember exactly when
50 LBC’s – OYO followed by 25 Flutter Kicks – IC
Put the blocks up and headed back to the shovel flag
Announcements:
- Saturday’s workout at The Hollow
- Cheech 10k this Saturday
- Families helping families -Kenwood will send out more info
Prayer Requests:
- Parking Lot – Knee issues
- Iron Mary’s Father in Law – found out he has cancer
- Kenwoods dad home from hospital
- Glue