YHC led an “escalation” themed workout at the Vortex earlier this week and noticed a number of of other escalation themed workouts throughout the Churham AOs, particularly this week…so let’s try a “de-escalation” themed work out.

Warm-Up
SSH IC x 50 (we bumped this up to 65 or maybe 70 as a late Pax arrived and I didn’t want him to miss any of the fun…YHC had some weird issues keeping the cadence as we got to the higher numbers, but the Pax hung in there and kept going..also, couldn’t help but think of CoCo and his 100+ SSH IC)
Peanut Lap
Mountain Climbers IC x 40
Peanut Lap
Air Squats IC x 30
Peanut Lap
IW IC x 20
Peanut Lap involving high knees, butt kickers, and (gasp) high skipping
Burpees IC x 10

The Thang
We then moseyed across the street to the workout station on the ATT, counted off into two groups of 6 and did the following circuit:
Pull ups x 10 (timer)
Derkins AMRAP
Johnny Dramas AMRAP
Abdominal leg lifts on the inverted board AMRAP
Plank
Merkins AMRAP

The second circuit had the same, but only had 5 pull ups as the timer.

We then moseyed to the playground and each PAX grabbed a rock and we did two cycles of the following circuit:
Bicep curls x 20
Tricept curls x 20
Shoulder Press x 2
Bent over Row x 20
Sumo Squat x 20
Swerkins x 20

Second cycle was the same, but with only 10 reps

Mary
Heels to Heaven IC x 40
LBC x 30
Long slow Flutter x 20
Hello Dolly x 10
Alternating high plank/low plank led by the Pax in de-escalating order (first Pax counts down from 12, next counts down from 11…lucky for us Cardiac only got to count down from 2 and on the high plank rotation at that! Score!

COT
Floyd expressed appreciation for the support he received as his family worked through the passing of his grandmother Sally

Prayers for Brick’s best friend Ben (and his family) in the passing of Ben’s Grandpa “George.”

Remember that May is mental health month and we are responsible for taking care of ourselves and to help each other- “What’s not okay is suffering in silence.”

https://www.menshealth.com/health/a20111514/men-mental-health-awareness-month/