WARMUP:
Side Shuffle Hop (15 IC), Willie Mays Hayes (10 tempo), Hillbillies (10 IC), Imperial Walker (10 IC), Harvester (10 IC), Michael Phelps (10 IC), LBACs (10 IC, forward/reverse), Manafort Good morning (5 6 ct)
THE THANG:
We focused on legs, as YHC has been dealing with a small shoulder issue. Seemed mostly OK today, which was encouraging, however, there were two pax who ran the Hillsborough half yesterday, and today was not a nice easy recovery day for them, sorry!
Jack Hammer – The starting position is the squat position just above 90 degrees (thighs parallel with ground) while keeping the body quiet, jump as quickly as possible with just using the lower body repeat this as many times in the set time (30 seconds suggested)
Cocaine Bear – bear crawl from the StartEx light toward the next light up, stopping at each (white) parking line for 1 merkin. Go 15 lines (Larry smoked us, as expected).
Jacked Up – SSH x 50 Seal Jacks x 40 Plank Jacks x 30 Crossover Squat Jacks x 20 IC Smurf Jacks x 10 IC
Bear Cocaine back (bear crawl, with merkin at each line, and Larry was even faster in reverse!
Mosey to the front of the school, circle up for Jump Squat Holds – As a group, perform jump squats counting down from 10 to 1. Then hold an Al Gore counting down from 10 to 1. Repeat starting at 9 then 8, etc… once you get down to 1 Squat Jump, the squat hold is for 10 seconds.
Shake out the legs for a quick round of donkey kick offs – 5 donkey kicks on the wall, and keep your feet up on the wall on the 5th kick, holding for 5 seconds. Repeat with 10 kicks, 10 second hold, then 15 kicks, 15 second hold.
Mosey back to startex for Mary.
In between sets all throughout the workout, the crew provided some great feedback/info about the Durham AOs from downtown up to the North Durham sites. Appreciate it, gentlemen!
MARY:
Big Boy Sit Ups – 3 seconds down, 1 second up x10, then 3 seconds up, 1 second down x10.
Frozen Freddies – slow, tempo paced freddie mercuries.
YHC doesn't always focus on his core during mary, keeping pace with the count, and the slower tempo helps him engage it a little more deliberately.
ANNOUNCEMENTS / COT:
The Bull (10/25)
Last Quarterly Report (11/8, The Thicket/woods Charter School in Briar Chapel)
Possum Scurry (12/6)
Prayers for Larry Legends parents, Arnie and Cherie, as Arnie comes home from rehab, and they'll need in house assistance.
Prayers for Slapshot as he recovers from a broken ankle. See the meal train Woodpecker shared, as well as reach out to him, and grab a Q over at the Situation Room while he's out of commission.
YHC took us out with a reminder that doing the hard thing today makes tomorrow easier. Aye!