YHC has been gone from Churham since June 19th, flying out for work on Father's Day morning. I finally returned last night and was very excited to be in the presence of the Churham PAX! Because of this I felt I really owed The Kings Dominion a great beatdown. We had burpees, we had movement, we had community chosen exercises, we rode the King Cobra again, and explored a good bit of AO. We were greeted with a very brief sprinkle of rain.
warmarama
side shuffle hop
willie mayes hayes
downward dog into cobra stretch
knee to chest
good mornings
little baby arm circles (make them big after 6)
reverse little baby arm circles (make them big after 6)
imperial walker
5 burpee OYO "in" to the workout
mosey to wall
dips and derkins
mosey to bottom
exercises in threes up the slight incline hitting three islands.
first, crawl bear, bear crawl, backwards run, mosey back
then PAX chosen crab walk (Swamp), lunge walk (Hutz), duck walk w/ merkin (Bellhop), mosey back
mosey to king cobra
pair up
100 LBCs while partner rides the coaster
100 squats partner rides coaster
I think we rode a third time but at this point I was blacking out and can't remember what we did.
mosey to bars
push and pull
50 cumulative merkins while partners alternate pull-ups in 10s
mosey to fountain
Scapula called carolina dry docks – thee were many
mosey to stairs
get a new partner
Bronze Squirrel chose calls shoulder tap merkins as our cumulative exercise
partners runs stairs while working on 51 shoulder tap merkins
mosey to peoples wall
peoples chair for an across the PAX 5 count
mosey halfway back to start x
Crash Cart calls jump squats – somewhere between 20 and 30 – jello legs set in
mosey to start x
We can't have a Q without the infamous Safety Dance, so we did it. Im guessing visual evidence shows up from Castaway this morning on social media
Count and Cosmo sing
burpee "out" of the workout, 5 burpees oyo
Mary
flutter kicks
ring of fire plank into 5 count merkins
another brief sprinkle of rain to cool us down.
Annoucements:
quarterly report
Meat and Cream, hosted by Castaway, Cherry Baked, et al coming 4-7pm after the quarterly report.
YHC yammered about the brotherhood of Churham PAX after only seeing one Chicago PAX in three posts Down Range, but meet some other great down rangers while there.
I have to add – 3 for what looked like a brutal Loonie led EC kettlebell workout!!!!
AYE