YHC returned to the scene of the crime after suffering a frustrating box jump mishap a week ago at the Eagle. YHC lost focus doing box jumps on the loading dock and landed on his shin, causing a pretty good wound that would require 8 stitches. YHC was particularly grateful to make it out to the Eagle after painfully (the wound didn’t hurt, but not being able to post did!) forcing to sit out a week.
Grateful for the 15 other PAX who showed up to celebrate the 1st of the month.
Warm Up
Overhead claps IC x 31
Hop-scotches IC x 31
Willie Mays Hayes IC x 10
Good Morning IC x 10
Imperial Walkers IC x 15
Hilly Billies IC x 16
First of the Month themed SSH/Burpee Combo – every time we heard “FIRST” in the Bone Thugs and Harmony’s epic song, we did a burpee and would continue to Side Shuffle Hop after the completion of each burpee. The blue tooth speaker wasn’t quite loud enough, but the PAX hung in there and we got some burpees and Side Suffle Shops in to get the blood flowing.
The Thang:
Lunge Walk down the parking lot to the “pull up bars” on the side of the building. Each pax did 10 pullups OYO then plank it out.
Mosey to the dip station at the front of the school. PAX broke into 2 sets of 8 and alternated 10 IC dips and 10 IC air squats, last set was 11 in cadence to keep up the 31 theme (31 days in October). Mosey to the side parking lot. Stay in sets of 8 – while one group travelling “burpeed” to the second parking lot island (~18 parking spots) and the other group of 8 travelling merkined to the next closest parking lot island (~9 parking spots). Once each group completed their task, switcheroo to complete the opposite set. Plankarama for 10 count of right arm high, regular, left arm high, and low plank hold. Recovery jog to the playground where we did a Hanging Dora.
Pax count off by 8s, one partner runs a sprint around the track while the other partner dead hangs and switch after each completed lap. We did three cycles of this, so each partner got one 30+ second dead hang in and one 1/7 mile sprint in.
Mary
Heels to Heaven IC x 31
Freddie Mercury IC x 31 Cam
Flutter Kicks IC x 31
COT
YHC emphasized the need to continue to keep thoughts, prayers, donations, and muscle on the aftermath of Hurricane Florence, particularly on the coast. The secondary injuries are starting to come into the NC Healthcare System. The work that Au Jus and Borland have helped lead is inspiring. The GoFundme Campaign just exceeded another goal of $50,000! Great stuff!
Malware encouraged everyone to consider joining a ruck work out – great work out and fellowship opportunities.
It was so wonderful being back out in the gloom with you brothers! Continue to inspire!
Aye!
Boucher