Excited to kick off the week with a strong work out with KENANimals…and their were 20 strong including MARTA – who YHC hasn't seen out in the gloom in a while – inspiration. With the last week of classes, YHC wanted to examine and test and push everyone.
Warm-Up
SSH IC x 20
HB x 20
IW x 20
Manafort good mornings x 10
Slow Squat x 20
Arm circles x 20
William Mays Hayes x 20
Mountain Climbers IC x 20
Slow Merkin x 20
Plank Jack x 20
The Thang
Mosey to the Bell Tower Quad – count off by 4s and break up each group to start in the assigned quad into one segment of exercises and rotate clockwise
Segment 1 – lunge walk
Segment 2 – travelling merkin
Segment 3 – crab walk
Segment 4 – Gorilla Walk
Mosey to the staircase, crawl bear down to bottom. In front of the Kenan Football Center, we did 4 sets of 10 derkins and dips. We alternated between 10 derkins and 10 dips.
Then we went to the amphitheater for some graduated travelling burpees where we added an extra broad jump to each sequence….most got in 7 travelling burpees, once the PAX got to the top, we moseyed to the Bell Tower Deck and went up the stairs to the top
1st level – one step
2nd & 3rd level – 2 steps at a time
4th & 5th level – 3 steps at a time
We then lunge walked the length of the deck and enjoyed the rising sunset before taking the stairs down and moseying to the hand rails nearbye for some under hand grip and overhand grip inverted pullups – we did 40 total – 2 sets of 10 for each grip.
We then moseyed to the top of the service road – by Gate 6 and bear crawled down the hill to the Loudermilk Parking Lot.
Then moseyed to the 4th floor of the Rams Head Deck for a team pull-up competition. Goal was for each team to do 50 pullups, winning team received a less severe punishment. I believe Team 1 won and they had 2 burpees, and the other groups had ascendingly higher burpee counts.
Then time to mosey back to the AO for some
Mary
LBC x 24 (class of 24)
Flutter Kicks x 24 (class of 24)
Heels to Heaven x 24 (class of 24)
COT
Not much to share or request
YHC was honored to lead such a great group and encouraged the PAX to pray for and think of the graduating class of 2024. They were the group who lost out on a whole bunch – in person school, graduations, proms, etc. We hope that given circumstances, we would act similarly.
AYE