Pre-Thang: Another perfect morning in the low 60’s. Looking like only three of us until Awesome pulled up at 6:58… and Zombie caught us at the warmup.
The Thang:
Hawgcycle at the helm:
Warm up COP – SSHX20, Imperial Walkers x 20, mountain climbers x 20, slow squat x 20, merkins x 15, Mary Catherine’s x 20, Chuck Norris x 10. All in cadence.
Mosey to Tad Gormley
#mumblechatter– hopefully the stadium is locked.
I knew I shouldn’t have done that 3.5
mile warmup…
At the stadium steps:
“8 is Enough”– run to the top and back down, do 8 burpees. Lather, rinse, repeat. Decreasing burpee count by one each time. Finish at 1 burpee. Plank up and wait (or bail of you are the Q).
Hawgcycle is off to bigger and better things.
Hand off to Roots
Mosey to Practice Track
Ark Loader– Lunge Walk, Bear Crawl, Crab Walk–60 yds.
Mosey to CBS Football Field for 4 x 5’s OYO:
At goal line do 5 Burpees. Run to opposite goal line.
At goal line do 10 Merkins. Run across field.
Do 15 Jump Squats. Run to opposite goal line.
Do 20 LBC’s. Run across field. One more lap, then plank up when done.
Mosey to Outdoor Gym (Oh wait, what are these?? Looks like a custom dip bar for four.
Real Dips x 5 in cadence– Man those are hard!
On to the Gym
At the pull up bars– Peekaboos plus 10 LBC’s x 5 OYO.
Mosey to Little Bridge(oh there’s a bench)
Plank up incline style for incline Merkins x 10 in cadence.
Mosey to front of Museum at Fountain
Dips x 15 in cadence.
Are we headed back to the flag? Maybe so Chaka… He took off like a horse to the barn.
Thankfully there are some benches near the flag. Just right for a quick plank up decline style — Derkins x 10 in cadence.
COT
Tclaps to Hawgcycle for a great Q, even though he left us during the “8 is enough” #snotwoggle he laid on us.
Tclaps again to Hawgcycle– he left early to volunteer at his church and handout Thanksgiving groceries to 102 families. #livingthird
Tclaps to Zombie for coming back off IR. Nice work
Tclaps to Chaka Khan who keeps coming back for more. All three this week brother …
Tclaps to Awesome for the shoutout.
Tclaps to Reluctant Yankee who posted in the rain today in San Antonio to get worked over by Madonna!
Announcements:
Tues. 5:30 at the Birdcage Holiday Special with the Rev.
Wed. 5:30 at the Birdcage Guest Q Bounty Hunter from SC
