As much as you plan a workout, you can’t control the elements, and it was looking pretty grim as YHC set the alarm clock last night. Spooked by @wheezer’s request to move to a parking deck due to “cold and wet”, YHC spent the wee hours listening to the rain and coming up with an alternative workout suitable for the Ram’s Head deck. Fortunately, as the Seven PAX emerged from their vehicles, the rain let up and the original plan was viable. So the Parking Deck workout is on the shelf for the next time Cold and Wet actually shows up. (That would have been the FNGs name, had we had one today!)

Prologue

• SSH
• Wille Mayes Hayes
• Imperial Walker
• Windmill
• Arm Circles Fwd & Rev.
• Merkins
• Planked stretches

Act #1

Mosey to the Bell Tower for a Bear Shuffle. In plank position with feet on 2nd step, hands on ground, PAX move sideways in a “Bear Shuffle”. At each corner, 10 air squats, then turn and repeat around all 4 sides of the bell tower

Act #2

Mosey to the Amphitheater outside the Genomic Sci building where we did a 7 station circuit.

1. Timer runs a lap of the brick sidewalk
2.  Burpees
3. BWS
4. Dips
5. Step Ups
6. Dirkins
7. LBC

Act #3

Mosey to the South side gate of Kenan for some Wheelbarrow “Push and Lifts”. Partnered up and got into Wheelbarrow position. In Cadence, down man did a Merkin on 1-2, and then up man did a row-like pull, lifting partner’s legs, on 3-4. Switch positions and then repeated 2x.

Act #4

Mosey to the Ram’s Head Courtyard for 10 minutes of modified Tabata.  With the handy iPhone timer in hand, we did AMRAP for 45 sec of exercise and 15 sec. of recovery, of the following:

1. SSH
2. Merkins
3. Squats
4. LBCs
5. Alt. Shoulder Taps
6. Running in place
7. Flutter kicks
8. Dry Docks
9. Step Lunges
10. Burpees

Encore – Mary

Mosey back to the AO launch point for quick Mary of some one arm planks with reach thru (Not knowing the actual name of the exercise, EPO called them the Baryshnikov), and then 5 count merkin ring of fire.

Announcements

– @ito invites all to Yoga for Athletes at Carrboro Yoga Company Monday evenings at 6pm. Beers and/or food usually follow.

Namarama

COT

Thanks for braving the threatening elements and the darkness, and stay safe during the next round of inclement weather.