Gloom Factor: Low
Temp: 56
PAX: Porcelin, Right_Said, Crawlspace, Princess Aurora, Hi-Viz, Crablegs, PumpkinSpice, Buttermilk, LandingStrip (from F3 New Orleans)
QIC: TheJeweler
Disclaimer:
600m mosey around the park to the lot by the side of the school.Circle Up:
- 10 x Good Mornings
- 10 x SSH
- 10 x WMH
- 10 x Air Presses
- 10 x Seal Claps
- 10 x Hillbillies
- 10 x Imperial Walkers
Mosey over to the stairs in front of the school
- The Thang:
- The PAX spreads out cross the step
- 30 seconds of quick alternating step-ups on one step. 15 sec rest
- 30 seconds quick alternating step-ups two steps. 15 sec rest
- 30 seconds hops up to the top of the stairs hitting each step (2 laps). 15 sec rest
- 30 seconds alternating feet together then wide hops hitting each step (2 laps). 15 sec rest
- 30 seconds run sideways up the stairs with high knees each foot hits each step. 15 sec rest (coordination requires)
- 30 seconds reverse sideways run up. 15 sec rest.
- 10 SLOW & LOW Merkins in cadence. Hi-Viz decided that the PAX needed a lesson in recovering correctly so he went down to both knees after completing the set of Merkins. In effort to reinforce the correct way to recover, the PAX did 5 Very Slow & Low Merkins on a 10 count in cadence.
REPEAT THE ROUND ON THE STAIRS
- 30 Second count out by Crablegs
- 200 x SSH in cadence… Remember when you think you’re done, you’re only at 40% effort… you’ve got much more in the tank. For those of you counting that’s 400 total jumping jacks. I heard they did 150 in Crieve Hall last week.
With everyone feeling extra bouncy now, we jogged over the field on the right side of the school for some partner work in pairs of two for a relay race.
- First man sprints across the field and does 10 diamond Merkins while his partner does side crunches – gotta work those obliques! Each man goes down and back twice.
Pumpkin Spice & Crablegs won the race and their reward was shared by the entire group.
- 10 x Burpee Jacks
- 6 x Yurippes
Rinse and Repeat but this time, we did star pushups and J-Lo’s
PAX did an additional 15 Merkins because 3 HIM (5 for each) did not recover correctly.
Mosey back to the main lot.
MARY:
- 1 min of Slow Bikes on my call
- 10 x Alabama Prom Dates
- 20 x American Hammers
- 10 x SSH
- TIME!
Announcements:
Friendly Friday this Friday… bring a friend and get a snow cone (you have to get your own snow cone). I saw this from Bagger’s BB this am… he has a friend John Wallace who will be sharing his story on Thursday night at Nashville Gun Club, free food and beer. Look for the link on Slack. Don’t forget new running AO Tuesday mornings at West Park and new bootcamp AO at West Park on Thursday mornings.
Pleasure to lead all of you HIM again!
YHC ~ TheJeweler