Some days the only thing driving YHC to get up before 5AM are the three Fs. Emphasis on the fellowship. So when a humble request went out last night to include at least some running from Bushwhacker, YHC modified what he had planned to fulfill said request, looking forward to the chatter that only he can bring. Alas, Sir Whacker decided he would rather the comfort of bed than the mosey pace of a Granny’s post. Thumbs down. But Steve and Jose10k helped YHC hold down the fort, the latter of which surprised me when his response to his miles tallied thus far was “6” instead of the normal 2-3. That bar can’t keep raising, Jose. Thumbs up.
Warmup – 10x IC
– Seal jacks
– Toe touches
– Self love
– Cherry pickers
– Grass grabbers
– High knees
Thang
Tabata:
– 40 seconds each with bricks, 20 seconds rest, with some moseying before and after each of the four rounds
Round 1
– Plankjacks
– Cherry pickers
– Overhead claps
– Nutcrackers
– Hallelujah squats
Mosey around Granny’s to get some run Cajun run miles in.
Round 2
– Tricep extensions
– Arm curls
– Air presses
– Squats
– Arm circles
– Milk maids
Rinse and repeat rounds 1 and 2 for 3 and 4. Rinse and repeat the running around as well (creatures of habit and all).
Mary – 15x IC
– LMCs
– Penguins
– Flutter kicks
– Crunchy frogs
COT, with NOR and prayer before heading back to start a Tuesday. RCR is in full swing, and the Ivan is coming up on the 17th.
Thanks for joining gentlemen.
