8 PAX posted in the slightly cooler, but still humid gloom for a Thursday beatdown from YHC.
Warm-Up:
SSH IC x 30
Willie Mayes Hayes
Arm Circles
Reverse
Slow Willie Mays Hayes
10 singe-count, slow merkins
Air Squats IC x 10
Overhead claps IC x 20
Quick lap around the peanut to the soccer field.
The Thang:
“Belching or Belches” – second time borrowing this one from Peach.
The Pax started out on their ones one the end line, then when YHC said go, we sprinted to the 18 (top of the soccer penalty box) and did 12 Carolina Dry Docs in Cadence then plank, then when directed sprint to mid-field did body weight squats, then to the opposite 18 (soccer penalty box), 10 Burpees OYO, and then to the end line where we did LBCs. After a quick 10 count from Boucher, repeato back down the field, this time picking your poison/method of travel between end line and each 18 (bear crawl, crawl bear, or crab walk).
Recovery Jog to the picnic tables/wall from 2 rounds of wall-work
Step-ups 10 each leg, 12 each leg
Dips IC
Single-count Derkins 10, 12
After the wall-work, YHC had the pax mosey to the rock pile/playground area. With an even count of 8 men, we partnered up and grabbed 1 “medium” rock per group. After a quick mosey to the first lit street lamp (Knope – Herndon has a couple lightbulbs out!) One partner stayed back at the street light to play with his rock, while partner 2 ran briskly to the last streetlight and back. As the running partner returned he would take over the rock and perform the exercise, and the other partner would run.
Rock exercises were:
1) Overhead press
2) Bicep Curls
3) Bent over rows
4) Overhead hold
Mary:
• YHC started with modified opposite arm to opposite leg v-ups, mountain climbers, and Heels to heaven and then recruited several members of the pax to call out “MARY” exercises. DOI. Awesome Baby and WeednFeed did not disappoint us!
Closing Out:
Great group of men this morning. Another good showing at Tobacco Road. As Floyd has noted, we’ve continue to have solid numbers each week at this AO. Earlier this year, there were back to back weeks when there were only 4 of us out there. With some of the newer additions to our motely Thursday crew, we hope we can keep the numbers up as we move into fall and eventually into winter. Keep coming out to one of Churham’s best sites. Given the somewhat smaller weekly turnout compared to other AOs, Tobacco Road is also a good place to VQ for those who are thinking about it but have not yet made the leap! Floyd is more than happy to help co-q or teach on the fly!
It was an honor to lead this morning. Thanks for the positive vibes and hard work. Shout out to DOI for coming to visit us from Southern Chapel Hill/Carrboro. Always great to see an F3 Churham OG!
Thoughts and prayers: No Fun, who is heading back to school today to continue his studies. All the PAX participating in the Blue Ridge Relay and our 3 participants heading up to NY for the Go Ruck Heavy, Tough, Lite. Good luck and Godspeed brothers!