9 for EC, 8 mosey'd, 1 did some dynamic stretching.
WARMUP:
Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Hillbillies (10 IC), Pop Squats (10), Michael Phelps (10 IC), LBACs (10 IC forward and reverse), Groiner Jacks (10 IC)
THE THANG:
Workout split between YHC and Big Kat. YHC started with a mosey to the top of the parking garage via the stairs. Up top, circled up for a plank flow, staying in a plank the whole time.
Mountain Climbers (2 IC), Bear Plank Walk Outs (2 IC), Plank Leg Raises (2 IC), Plank Toe Taps (like half a plank jack, alternating sides, 2 IC), Shoulder Taps (2 IC), Merkin (2). Repeat 3 rounds.
Mosey down ramps and out the back, go along Franklin to Brewer and down the bike path to the new Beer Study parking lot.
150 rep cycle:
5 merkins, 10 squats, 10 merkins, 20 squats, 15 merkins, 30 squats, 20 merkins, 40 squats.
Pause for a brief history of #westend from Blackball – wanting another Friday workout, with a little more cardio/running than other AOs, as well as the first one in Carrboro.
Hand off the workout to Big Kat.
Staying in the parking lot we did sets of mike tysons, lunges, and LBCs w/clap.
Moseyed to Old Pittsboro. Instruction was to run up the hill, doing 3 handrelease merkins at each street light. Pick up the six once you reach the top.
Moseyed to the front of the new library and split into two groups (Animal House vs WestEnd!). One group was on the wall doing wall sits while the other did a bench exercise, then flapjack. 1) Dips 2) Feet elevated Shoulder Taps.
At the entrance to the deck, half the group started up the ramp in a crawl bear up/bear crawl down, while the other half did low squat hold and plank variations. Then switch.
Mosey back to start for Mary
MARY:
LBC w/Clap, Supermans, Frozen Freddie's.
ANNOUNCEMENTS / COT:
Appreciate all the Site Qs who came before me, building this great site. YHC shared a quote he heard recently:
Kindness and niceness are not the same. Niceness is the performance of kindness, but not necessarily the action. It's nice to smile to someone, say hi to someone. But kindness is doing something positive/beneficial for someone else. Giving someone direct and even harsh feedback (in a proper way) is kind, while not necessarily nice. But the person will be better off for it in the long run.
Strive for kindness, not just niceness.
Aye!