It has been a while since YHC took the helm anywhere in the Northern Province – fatherhood, M’s busy work schedule leading to dad-daycare duty, etc. Earlier in the week, Gilligan recruited YHC to take the Q, so YHC obliged. Unlike many of my fellow Pax, YHC lacks creativity when it comes to building a workout. While I aspired to come up with something honoring Ol’Roy’s retirement, I woke up before 5 on Friday morning and decided to keep it simple and keep us moving.

Warm Up – some combination of: SSH, Willie Mayes Hayes, Overhead claps, Arm circles + reverse, Imperial Walkers, bodyweight squats, mountain climbers, tempo merkins. Warm-up lap around and through the parking deck to the parking lot.

Thang

Part 1 – Bridge work. The bridge is criminally underutilized on Fridays at Duck and Weave. It’s also much longer than it seems, which likely leads to its underutilization. Pax split into 2 groups of 4. First group did walking lunges the length of the bridge/run back, while the second group did dealer’s choice core work. Switch. For round 2, the first group backwards ran the length of the bridge/run back, while the second group performed 15 cadence count merkins and 15 cadence count bodyweight squats. Switch.

Part 2 – Elevens. Pax lined up on 1 end of the parking lot. Starting with 1 squat-jump, we then ran to the opposite end and performed 10 perfect merkins (shoutout Halfback). Backwards run back to the opposite for 2 squat-jumps, then back to the other end for 9 perfect merkins. So on and so on until we flipped to 10 squat-jumps and 1 perfect merkin. After completing the first set of 11s, we cut the length of the parking lot in half for  set #2, which started with: 1 burpee/10 single count LBCs.

Thanks for the opportunity to lead.