With our hopes and dreams of our team(s) reaching another Final Four crushed and dead, 15 PAX were feeling a bit nostalgic and weary as they appeared in the gloom this morning. But have no fear! YHC came prepared to take you on the Final Four journey that you weren’t expecting.

• Warmup:
  • SSH IC x20
  • Willie Mays Hayes IC x10
  • Slow Merkins x10
  • AC IC x 10, both directions
  • Steve Earle IC x10 (Copperhead Squat + Hillbilly)
• The Thang
  • Copperhead Road – aka Burpee Mile – 48 Burpees, 1 Mile Run
    • 16 Burpees, 1/3 Mile Run, repeato x3
    • The plan was to plank it out waiting for the Six, but Slug finished first and decided to do another 16 Burpees, so we, uh, did another 16 Burpees….
  • Head to the Turf
  • ‘Final 4’ Corners Escalator
    • Combination of Four Corners and an Escalator. Run to first corner, 10 reps, run up and down stairs, run to next corner, 10 reps, run up/down, 20 reps next exercise, run up/down, then next corner, 10 reps, up/down, 20 reps, up/down, 30 reps, up/down, then final corner 10 reps, up/down, 20 reps, up/down, 30 reps, up/down, 40 reps, up/down, then lay on your back and watch the confetti fall.
    • Corner 1: Jump lunges x10 cadence count (cc)
    • Corner 2: Jump lunges x10 (cc), Merkins x20 single count (sc)
    • Corner 3: Jump lunges x10 (cc), Merkins x20 (sc), Carolina Dry docks x30 (sc)
    • Corner 4: Jump lunges x10 (cc), Merkins x20 (sc), Carolina Dry docks x30 (sc), LBCs x40 (sc)
  • With time running out, we ran back to the start
• Mary
  • No time!
• Announcements
  • Malawi run starts this Friday at 6PM. Look for more details on slack
• COT
  • YHC was perusing the Exicon last week looking for a new exercise or two to make into today’s workout, when I stumbled on the Steve Earle. Admittedly, YHC had no idea who Steve Earle was or why this exercise was named after him, so I did some Googling. Turns out Copperhead Road is a pretty good song that came out in the late 80’s about country life and running moonshine down, you guessed it, Copperhead Road. Alas, YHC is not cool enough to know how to put a video into the BB, but here is the link for your listening/viewing pleasure: https://youtu.be/xvaEJzoaYZk. He’s still touring so check it out!
  • YHC had been in a funk the last few days/week and seeing the welcome faces of the PAX this morning and their encouragement both during and after the workout, was exactly what I needed. Thank you all for showing up at AOs all over the region and just being there with a smiling face. Sometimes that is all you need to do to make an impact.

SYITG,

OPEC