Let”s work the legs today! YHC has a five-hour car ride today to southern WV, YHC wanted my legs to be jelly when the Tater-fam step out of the van this evening – why not??
Warmup
Mosey to the back/basement of the parking garage.
SSH, Mtn Climbers, Good Mornings, Willie Mays Hayes, Merkins, Imperial Walkers
Legs and Levels:
Sprint up to the flat 10 Squats – 5 count low squat hold
Bunny then 15 squats – 5 count low squat hold
Bear Crawl then 20 squats – 5 count low squat hold
Backwards Run then 25 squats – 5 count low squat hold
Crawl bear then 30 squats – 5 count low squat hold
Frog Jump then 35 squats – 10 count low squat hold
At the top of the parking deck – the PAX had a great view of the sunrise over the courthouse. So the PAX stayed for an extra few min to work on some lunge jumps! (Also YHC wanted to try these where no one could see the PAX and judge us harshly)
Left foot forward lunge jumps for 5
Right foot forward lunge jumps for 5
Repeato for 10 total more
Mosey down the ramps to the stairs – high knees and butt kickers (good mumble chatter here about how high, high knees could be right now). Mosey down the stairs back to the basement and line up.
Lunge walk to the white truck (the pick up truck about halfway down – Thanks for forcing clarity, Chitlin”!) and plank when you get there. Group plank for 10 count. 5 burpees oyo! Lunge walk to the gate and plank when you get there. Group plank for 10 count and 5 burpees oyo again!
YHC wanted to do some wall work on the back site of Weaver Street but there were trucks and unloading and workers and a car parked in the ally and so the PAX had to audible and head to the fire station. SURPRISE! there”s another wall that we can use facing the Fire Station.
Wall of Pain!
1 Min wall sit right into a 1 min Balls to the Wall – 10 count into 20 donkey kicks into 1 minute wall sit. Lots of good mumble chatter here.
Mosey to the bricks just past the Fire Station for some dip-o-rama
Dips x 20, Erkins x 15, Derkins x 10. 10-count. Repeato. Mosey to the Weaver St. lot for Mary.
Mary
Freddy Mercury, Box Cutter, Heels to Heaven, Flutter Kick, LBC. Rollover for Superman.
Supermans – arms at 90, arms out front, right arm back, left arm back, arms at 90, 20 Superman claps. Done.
COT:
- Dad”s day tomorrow at TBR! all your kids are welcome!
- Next Thursday – Briar Creek is holding the annual Trolly Run from The Creek to the Trolly Stop (1 mile run) drink beers and run back. Starts at 8! (In the evening, not AM like YHC hoped)
Closed in prayer thankful for the wonderful weather, long days this time of year and a good Fathers” Day Weekend.
Moleskin:
If a site admin happens to read this far – could you add a “Hillsborough” tag? Since #DuckAndWeave is officially on the map and not technically Durham or Chapel Hill. Thanks in advance.
Also – YHC has been reading through “Free to Lead” this week. End of the 2nd chapter (pg 20) with the story about the FNG apologizing for slowing the group down and the Q laughing and saying “…You are why we are here.” really struck a cord with YHC. FNGs are the reason we come back to the Gloom. To see another Sad Clown change and encourage another HIM to take it further. Great anecdote going into Thursday and Friday”s workouts.