YHC had one goal this morning: rapid transitions between segments, minimize down time, keep that heart rate up.

The morning began with an EC ruck (led by Stop Drop and Roll, with Uzi, Sidecar, and YHC) doing hill repeats at a newly discovered hill on the backside of the Rizzo Center. We made it back just in time to roll right into the main event.

Warmup: SSH, lap around the parking lot, a few burpees, some slow merkins.

Mosey’d to the basketball courts. Traveling burpees the length of the court, bear crawl back. 8 minute AMRAP cycling between merkins, squat jumps, carolina dry docks, box jumps (20 each). Moved on to the People’s chair with factorial counting, followed by WWIIs (30 oyo), and then another factorial People’s chair. Back to the court for another round of traveling burpees out and bear crawl back.

PAX circled up for some Usain Bolts. Runner ran down the sidewalk to the end of the sidewalk at the base of the hill and back. Workouts included monkey humpers, squats, merkins, V-ups, WWIIs, alternating wide-regular-and-diamond merkins, mountain climbers, balls-to-the-wall, and a couple others YHC is forgetting.

Fellowship jog the long way around Rashkis back to the start for some Mary: flutter kicks (30), LBCs (20). Dealer’s choice included alternating side-plank hip dips (15 each side, they probably have a better name), v-up-roll-ups, and Freddie Mercury’s.

COT: Keep LoPair in your thoughts and prayers, he has an upcoming surgery scheduled. He’s an inspirational member of the PAX. If you haven’t heard his story, ask the PAX at your next post.