16 PAX arrived at Herndon Park on a fairly nice morning, ready for a beatdown, but unsure what YHC had in store for them. YHC decided to bring out a tried and true classic, a workout not seen since 2018 and put on the shelf through the pandemic. As a kid, I always like the choose your own adventure books where after reading  page you were directed to a random different page. That was the inspiration behind this workout (without the option of free-choice. This is more of a fate workout).

Warm-Up was basic because of time limitations and because all that stuff was already in the workout.

SSH x 20, Harvester x 10, Good morning with garbage firework clap x 10, arm circles front x 10 and backwards x 10.

Get a medium sized rock from the pile and mosey to the field. 16 PAX were split into two groups of 8.

At the field, 5 colored glowing bags were arranged, one in each corner (Green, Red, Yellow, and Blue) and a White bag at the center. Each bag had exercises and reps listed with directions where to go after. PAX just had to follow the directions and they would make it through 4 rounds of exercises.

The first group started at the blue bag, beginning at set #1. The 2nd group started at the red bag at set #3. Then the groups worked their way through the course.

Blue Bag (Legs Bag):
1. 50 Air squats, run to white
2. 50 Squat Jumps, run to green
3. 50 Jump Lunges (25 each leg), run to green
4. 50 Donkey Kicks, run to green

Red Bag (Merkin Bag):
1. 40 Carolina Dry Docks, run to yellow
2. 20 Clap Merkins, run to yellow
3. 40 Merkins, run to white
4. 40 Hand Release Merkins, run to yellow

Green Bag (Rock Bag):
1. 40 Bicep curls, run to blue
2. 40 Rows, run to white
3. 40 Tricep Extensions, run to yellow
4. 40 Overhead presses, run to red

White Bag (Cardiac Bag):
1. 15 burpees, run to red
2. 15 burpees, run to red
3. 15 burpees, run to blue
4. 15 burpees, run to blue

Yellow Bag (Mary Bag):
1. 50 Low slow flutters, run to green
2. 50 Heels to Heavens, run to blue
3. 50 American Hammers, rung to red
4. 50 LBC’s, run to white

COT

Moleskin:

Always great to be out with you guys in the morning. This is a major part of me staying in shape and, if not feeling younger, feeling less old than I might.

Saturday, weather permitting, South Durham PAX are taking over the Battering Ram at 5:30 for a 2 hour team-based workout (with social distancing incorporated).