Pre Thang
YHC was barely on time, so I have no idea what happened before the workout began, besides a wee bit of whining about the 100 burpees last Wed and Roots telling the Pax he PRed the 10k Saturday – #tclaps. Just four guys in the Pax in the humid gloom, but there was work to do.
-First time YHC got to see the engaged version of Chardonnay – he was welcomed back as he began (see below)
The Thang
mosey to the traditional warmup corner near the rocks
add in karaoke and high stepping to loosen up along the way
-someone had mentioned stiff hips
Warmup COP (not much pain here)
all in cadence
cross body toe touches x10
low slow squats x10
standing side crunches x10 (what to call these?)
shoulder circles x10 each direction
On to the Rocks!
sprint 3 rocks out 30 yards or so as fast as you can
smallest rocks – triceps x20 in cadence – twisting lunge walk back
bear crawl back to rocks
middle rocks – curl to press x15 in cadence – broad jump back
walk back to rocks
largest rocks – rows x20 in cadence – fire bucket line them back to the big pile
mosey about for a couple minutes
play on the playground in a circuit
45 seconds per exercise
pullups
clapping ‘mericans
inverted rows
‘chair’ dips
mosey to the track for 1000m from hades
run 400
walk 100
run 200
walk 100
run 100
walk 100
COP of Mary
elbow plank knees to elbow (like walkers) x10
hip raises x10 each side
peter parker x10
lbc x20
pikes x15
hello dolly x10
rosalita x10
walking planks x10
Mosey to Old Glory
2min of plank-o-rama
Post Thang
lost Chardonnay after name-o-rama. #tclaps on splashing merlot, bro. some things are worth repeating
he made it back for the shoutout. thanks Amnesty
See y’all at the Birdcage, Wed.
