2 PAX got out for a pre Tarheel 10-Miler warm-up jog around the neighborhood with the Speed for Need chairs and then made their way back to the AO to join the other 7 and get to work.
It’s been a while since YHC has Q’d, and he also wanted to spare the legs for those doing the Tarheel 10-Miler tomorrow, so he opted to go with his strengths and bring out the cinder blocks.
Warm-up
- 20 SSH
- 10 Willie Mays Hayes
- 10 Cotton Pickers
- 10 arm circles (forward/reverse)
- Dynamic leg warm-up
- 5 goose steps each leg
- 5 knee huggers each leg
- 5 walking pigeon stretches each leg
- 5 walking quad stretches each leg
- 5 long, slow walking lunges each leg
The Thang
With a questionable music selection lined up, YHC explained the plan. Partner up and do 3 sets each of 4 different exercises (1-min each w/ 15-sec rest). Plank (bows/toes) while your partner is doing their exercises. Stevie Ray requested to go from easy to hard, so the exercises in order were:
- Curls
- Bent over rows
- Overhead press
- Thrusters (squat into overhead press)
With 10 minutes to go, we moved into a game of chance with a pyramid (2/4/6/8/10/8/6/4/2)flipping a coin at each stop and Heads = Burpees and Tails = Merkins. Something seemed amiss with our coin since tails only turned up on the first8 and again when Stevie Ray played the “triple respect” card and carefully placed the coin Tails up.
We had 2 minutes left for Mary, so I opted for my new favorite ab exercise and did 15 “Nolan Ryans” per side.