74 degrees greeted the naughty nine PAX who correctly decided to labor on Labor Day.
PAX: Backlash, Yard Sale, Dine ‘n Dash, Floppy Disk, Bagger Vance, Vegemite, Boy Band, Reefer, Ludwig van OshKosh (QIC)
Mosey around the bus loop and backpedal for a bit behind the school and circle up in the pavilion.
Warm-o-rama
20 SSH
10 Butt Kickers
10 High Knees
10 Good Mornings
10 WMH
10 Air Presses
10 Overhead Claps
10 LBAC, then reverse
Thang:
YHC has been known to start some workouts with 10 burpees a minute for 10 minutes, but I decided to deconstruct the burpee a bit and vary it up with 10 merkins and 15 squats a min for 10 mins. The balance of the minute is used for recovery before starting again.
Every 2 rounds we varied the merkin from regular, to clerkins, diamond, one-legged and werkins. Somewhere during round 2 or 3 YHC realized he didn’t give a proper disclaimer and audibled one during the merkins. The very last set we did 15 jump squats for good measure as well.
Partner up for 4 rounds of more leg work going the length of the pavilion and back.
R1 – P1 squat side shuffle (the basketball defensive posture) — face same way each way. Meanwhile P2 doing planjax until P1 returns and then flapjack
R2 – P1 lunge down and reverse lunge back, P2 mountain climbers
R3 – P1 broad jump down and back, P2 SSH
R4 – P1 bear crawl down, crawl bear back, P2 SSH
Head to the rails for more upper body work
10 derkins with partner holding legs, then immediately flip over and do 10 rows with partner holding legs. Flapjack. 3 sets total.
Mosey back to parking lot.
I couldn’t decide between 7s or 11s based upon the time remaining, so I chose 9s because why not. Start with 8 burpees on one end and 1 squat on the other end. WW1s for the 6.
Mary:
40 Flutter Kicks
5 burpees OYO
Time.
Good work today. Next Tuesday 9/11 is the all area convergence at the steps of Percy Warner Park. Big Bang and Funyuns leading that CSAUP.
A week from Friday (9/14) in the Seven Springs shopping center on OHB, Boy Band is launching a new AO in the parking garage behind The Well and other stores. They’ll likely be doing burpees in front of Orange Theory fitness trying to EH some Sad Clowns who pay way too much for zero accountability.
A tough mudder is coming up soon, I believe on 9/15. Calf Killer is looking to sell his spot to someone wanting to do it.
Many PAX enjoyed the lukewarm coffeeteria — compliments of CCR, who was MIA. Beggars can be choosers too.
Ludwig