5 PAX (Coco, Beano, Sharknado, Cooter, Shake It) showed up bright and early for a Coco lead EC session. YHC was excited to give the full complement of Shake weights for a spin. For those not familiar with YHC”s posts in slack, these are Kettlebells, not the weird bobber thing that Alfie uses to get bigger forearms. Coco lead us to the playground to complete 50 pull-ups on the rope jungle. Cooter was an overachiever and did 65. Beano had to break off the rust from his cheerleading days and was over head pressing Sharknado one-handed. The things you miss when you only show up for the main event. Jogged back towards the field, but made a pitstop for some burpees along the way.
At the field Coco had us rotate through stations. As you complete an exercise, run to midfield and complete 10 merkins, then stop at the 18 for 10 cadence count flutter kicks.

• Station 1: Turkish get-ups (35 lb KBs)
• Station 2: KB swings (45 lb)
• Station 3: Merkin-row-overhead press w/ dumbbells (35 lbs)
• Station 4: Farmer carry w/ 45lb KBs
• Station 5: Clean and press with sandbag (40 lbs)
• Station 6: Bent over rows (60 lbs)

As 0700 rapidly approached, cars begin pouring in and it was time for 2-Ply to provide the pain, and did he. PAX circled up in the middle for a little…
Warm-Up:

• SSH x20
• Air Squats
• Willy Mayes Hayes
• Merkins

YHC needs to point out that the reps are not included because the Shake Weights needed to be properly stowed in the back of his car, and YHC missed half the warm-up.
The Thang:
2-Ply lead us over to the hill. Sprint to the top, 20 merkins, and then plank it out. We then moseyed to the Githens lot and stopped for another set of merkins. The journey continued then to the Githens track. Here, 2-Ply gave us the bad news that we would be doing the Dirty McDeuce – 12 exercises, 12 reps each, with a lap ran after every three exercises. Some of these exercises were done in cadence, but some PAX (Riggs) were slow to pick up on this. Here”s the breakdown:

• Set 1: Merkins, Dry Docks, Burpees, Lap 1
• Set 2: LBCs, flutter kicks, Burpees, Lap 2
• Set 3: Slow Merkins, Mountain Climbers, Burpees, Lap 3
• Set 4: Tuck Jumps, Monkey Humpers, Burpees, Lap 4

The Q finally switched over to YHC. By then the PAX looked completely shot except for the 2.0s who had an abundance of energy. Shout out to Wild Thing who consistently outperformed his father. Time for a little wall PT. 20 box jumps, 10 Bulgarian split squats on each leg, and then 15 derkins.
YHC lead the PAX out of Githens and back to the top of the hill. (Do we have a name for this hill yet?) YHC lead some plank exercises as we waited for the six to reach the checkpoint. Bear crawl to the bottom of the hill. This is a long hill and the bear crawl felt extra brutal going downhill. The PAX was extremely grateful as we had to stop midway down the hill to allow Beano and his 2.0s to drive out. YHC had the PAX pair off and number themselves 1 and 2. 1”s would run to the top of the hill and back as 2”s performed AMRAP plank jacks. As 1”s returned their partner would run the hill as the 1”s completed the plank jacks. Low squat hold until everyone finished. Repeat the exercise this time air squats were the exercise at the bottom of the hill, and PAX would hold a derkin plank as all partners finished the sprints. Shoutout to Crockett who beasted the 1”s (YHC included) up and down the hill on the first rep. With cars beginning to arrive more frequently YHC thought it was safest to finish up with Mary back at the field.
Mary:

• American Hammers x25
• Freddie Mercury”s x15
• Box Cutters x15

COT:

• Coco and Teo getting their heads shaved today at the Crunkleton for St. Baldrick”s
• Shout out to PSI and Zombie who made all-conference for Lacrosse.