It was time for week 2 of co-Q month at Hurricanrana.  Up this morning was the most fearsome combination for the entire month, Soda Popinski and Shake It (YHC).  A combination so intimidating that many notable North Durham PAX found other places to be. For instance, Happy and Chubbs didn’t want to risk their golf game, and Dial Up fleed all the way to Hillsborough for some sort of light stretching workout called the Iron PAX challenge.

Soda Popinski took the first half, and came out of the gates strong after a few poorly timed NY Yankee comments by Tater.  Here’s the hopefully accurate account of the warm-up:

• SSH, 5 burpees, Good mornings, CCW lap.
• WMH, 5 burpees, CW lap
• LBAC, 5 burpees

Soda then lead us along the dirt path to the bus lot.  We did a four corners around the bus parking lot.

• Lap 1: 5 true Americans, 5 air Dramas, 5 jump lunges (each leg), and 5 plank jacks
• Lap 2: 10 plank jacks, 10 jump lunges, 10 air Dramas, and 10 true Americans
• Lap 3: 15 true Americans, 15 air Dramas, 15 jump lunges, and 15 plank jacks

Quick jog over to the rear entrance of the school.  5 count BTTW down the line. 5 count people’s chair down the line.  Soda wrapped up his half of the Q with 5 more burpees.

YHC took the reins and lead the PAX to the front entrance of the school.  It was time for the Dirty MacDeuce, which is 4 sets of 3 exercises done in cadence to 12 reps. Each set has one chest exercise, one leg exercise, and one core exercise. After each set of three exercises, we ran a lap around the kiss and go loop (0.26 mile)

Set 1: merkins, prison squats, flutter kicks

Set 2: wide grip merkins, reverse lunges, heels to heaven

Set 3: diamond merkins, jump squats, hello dolly

Set 4: slow merkins, burp jacks, box cutters

With time not on YHC’s side, a quick set of alternating shoulder taps is all we had time for.

COT:

• Welcome FNG Happy Tree
• Prayers for the Brady Bunch