Many faithful PAX posted House of Pain this morning to apply ample pressure during YHC”s VHoPQ at this Staple Churham AO. The weather was stellar and the mumble chatter was par for the course.
Warm Up (IC)
Side Shuffle Hops into Seal Claps x20
Willy Mays Hayes x10
Imperial Walkers x20
Arm Circles x20
Windmills x20
The Thang
Mosey to top of Northwest parking lot.
100x Merkin Pyramid at West end of lot near the entrance at Garrett Road.
We moseyed counterclockwise around CGS, over the hill dividing the North lots, and into to the Northeast parking lot where we lined up shoulder to shoulder facing uphill.
7s Jacob”s Ladder with Burpees at the bottom and Two Hand Touch Sumo Squat Tuck Jumps at the top. When we traveled during the 7s, we used Backwards Run uphill and Forward Run downhill. Walking Lunges until all PAX finished. Solid work here and it was impressive how tightly the PAX stayed together.
Follow YHC to rally point in Northwest parking lot. Partner up and, yes, size does matter. Partner Carry to West end of lot near the entrance at Garrett and plank until all PAX arrives. It”s still Merkin March so let”s knock out a few more Merkins! 30x Diamond Merkins. Swap with your partner and Partner Carry back to rally point in Northwest parking lot. 30x Wide Grip Merkins.
Mosey to the CGS North steps.
Dips (IC) 30x
Box Jumps 20x
Repeato!
YHC led the PAX to HoP”s impeccable stash of scrap metal and other coupons in the Northeast lot. Everyone grabbed a coupon, and we formed two opposing rows with 7 PAX across each row. The odd man out, who just so happened to be Riggs in this case, addressed the water-filled Monster Tire. Riggs executed textbook Tire Flips uphill until he reached the top row of PAX while the remaining 14 PAX exercised. The first PAX in the upper line then called out the next heavy metal exercise for the remaining 14 PAX and he commenced downhill Tire Flips. This pattern continued until everyone had an opportunity to Tire Flip. Metal exercises called included the following: Bicep Curls, Overhead Presses, Squats, Thrusters, Tricep Extensions, The Discus, Rows, and Overhead Holds.
Mary
Russian Hammers x30
Bushwood Cadre Flutter Kicks x40
Plank Three Clap Merkin Ring of Fire
COT
Moleskin
-Post The Bull on Saturday.
-TClaps to Doogie for posting post-ME to pick up missing reps.
-Props to Chachi”s mom for giving us a glimpse into his childhood.
-HBD Sweats.
-TClaps to Love Shack for partner carrying YHC as there may or may not have been an imbalance present.
-Four Jokers took Assisi”s EC bait and followed him to his secret training facility, the DA track, where he demonstrated to certain PAX what wheat separating from the chaff looks like in practice. Time available was a small concern. Assisi had a plan for us, and we all made it back just in time for the ME after logging 4 to 4.4 miles depending on one”s wheels.
-Thanks for the opportunity to lead this morning; what a fantastic AO!
Avalanche