Thank you to Misery for inspiring today's workout. Admittedly, YHC put up a pretty lame pre-blast yesterday, and by nightfall the Prevost of Pre-blasts, Misery called me out. He was concerned about a "CA" Q, but did temper his call out with being a hard SC. Frankly I wasn't sure what CA was, but I knew I needed to defend my honor by putting together a unrelenting workout. I thought of the times that I was most dog ass tired, and came up with a workout we would do on our street in the heyday of COVID, and when Gigi, Brain Freeze, Boat Shoe, The Body, and Pancake posted with us.

The idea is simple, run (not mosey) to a rough location, with a stop and various exercises at each intersection. The key was to stay in motion and to keep the heart rate up. Here is roughly what we did:

WARM UP
SSH x 24
WMH x 12 IC
Harvester x 12 IC
LBAC x 12 IC
RLBAC x 12 IC
Squats x 12 In Tempo (IT)
15 Count Merkins x 5 (5 count down, 5 count hold at bottom, 5 count up)

THE THANG
We ran from Startex to the Marriot Plaza with 5 stops along the way. Our exercises were:
Squats x 20 SC
VUps x 20
Merkins x 15 SC
Alternating Shoulder Taps x 20 IC
LBC x 50 SC

We then found space on the big steps for some leg work that included an around the world bulgarian split squat, we then turned 90 degrees and did an offset side lunge, turned 180 degrees to do the other leg, and another 90 with a leg switch to get the other side on the split squat x 15 at all 4 positions. We then got on the small stairs for Johnny Dramas x 30, and bent leg Johnny Dramas x 30.

We then ran to the DCRI plaza for some core work that included Knee Up V Ups x 30, and an around the world core series that included LBCs, Right Side Oblique Crunches, Mountain Climbers in Cadence, and Left Side Oblique Crunches x 25 per set.

We then started the run back to Starex with another three stops for:
Dips x 20 SC/Squats x 20 SC/Dips x 20 IC/ Squats x 20 IT
Something I don't quite recall
8 count Manmakers x 10

When we got to Geer Street, it was an All You Got sprint for the block back to Foster.

MARY
Homer to Marge x 20 IT
Flutter Kick x 30 IC
Box Cutters x 15 IC
Alternating Plank ROF x 5 Count

COT
Matt Foley is looking for someone to mentor him as he tries to get his startup off the ground.
YHC mentioned the 2nd F to talk about the M today at Namu at 1300
Cool J took us out

NAKED MOLESKINE
Thank you Misery for being a part of this group. The cajoling and presence you have keeps me and many other PAX engaged and feeling accountable. I appreciate your push to take it a bit farther each Q. Gentlemen, I always appreciate the opportunity to lead.

SYITG!