Black Cat Appreciation = EXPLOSION Appreciation

It seems the trend these days are themed workouts, so with nothing coming to mind after a minute of thinking, YHC thought to check what “day” his Q would fall on.
Turns out its Black Cat Appreciation Day, lame. But wait, aren’t there Black Cat fireworks? Fireworks explode. The PAX needs a good, old fashioned beatdown. Full of exercises that require exploding. Don’t know how I got there, but I decided to run with it.

YHC pulled up with not a second to spare, gave a quick disclaimer and brief description of the beatdown, ending with “It’s gonna suck.” and we were off…

Mosey around the fountain and onto the lakefront for:

COP #1: WARM UP
20 X SSH
20 X Hillbillies
20 X Mtn Climbers
20 X Imperial Walkers
20 X J Lo’s
10 X F/B Arm Circles

Mosey down a bit and line up facing the lake.
Invisible Box Drill- stand on one leg and hop around 4 corners of your box.
20 each leg
10 each leg

mosey to the base of Okwata mountain at the foot of Canal St. for the Explosion course:

10 X Plyo Merkins (Clap hands after exploding up)
Pick a partner and race to the top of levee
10 X Squat Thrusters (Plank exploding to squat)
Frog jump across median
Pick a partner and sprint down
10 X Reverse Lunge Knee up (each leg)
Long Jump across median
10 X Alternating Lunge Jumps
Pick a partner sprint up and mosey down to starting point

Rinse and repeat subbing out sprints for quick indian runs

COP #2: MARY
20 X LBC
25 X American Hammer

Mosey to the flag for count off, nameorama, announcements, intentions, and prayer.

Moleskin:
– T shirt order is open now. Last chance to get original logo shirt
– Next Wednesday (8/23) The Tchoup Yard- 5:30 5k run, 6:30 Yoga, 7:30 Beer and Crunchwraps. Come for one or come for all!

Thanks for letting me lead.

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