YHC arrived to an empty parking lot and by 0530 nobody was there. Soon after, 2 PAX — who were finishing EC — arrived and the three of us started the main event at 0532.
Warm up
SSH x30 IC
Imperial Walker x20 IC
Arm circles x 10IC
Reverse x10IC
Clock merkins x5 at 12,2,4,6,8,10, and 12 o’clock.
The Thang
Mosey to find a narrow road. A narrow road is ideal to minimize the distance for bear crawls (see below). Jokingly, I informed the PAX that I was looking for a place where if they screamed, nobody would hear. Sure enough, the pain set in quickly and then we were all screaming
Bear Crawl-Curb Derkin Ladder 1-12
All PAX stand on one curb, bear crawl across the street to the other curb, turn around (without getting up) and do one derkin. Keep bear crawling across the street, adding one derkin each time until you reach 12 derkins.
Suicides and LBCs
In partners, Partner 1 performs sprint suicides to 20, 40, and 60 yds while Partner #2 performs LBCs. The goal is to reach 300 LBCs as a group. Thanks to Nightshift for taking the heavy load
Recovery jog around the parking lot
Bear-pees
Bear crawl halfway up the parking lot (~60 yd) performing one burpee per 4 steps in bear crawl (1:4 ratio). Rinse and repeat but increasing to 2 (2:4) and 3 (3:4) burpees the second and third time.
Mary
Crab Jacks x30IC
Flutter kicks x30IC
Mountain climbers X30IC
Finish at 0613, so the workout was officially 4 minutes shorter.
Announcements:
1) The Bull…
BOM:
Honored to lead you guys this morning. YHC always pushes himself harder when YHC is Qing, but the PAX makes it all possible. In the PAX we nudge each other and together we achieve great things. Let’s take this approach into our personal lives and help those around us who need an extra nudge to do great things. Until we meet again in the gloom. Aye!