YHC had several motivations to lay down a beatdown on this post Thanksgiving Monday.
- Help PAX burn off their over indulgence
- Q sheet is empty
- Misery described Jolly Roger as a “lighter, softer workout”
Warm-Up: All exercises completed in cadence unless noted
- SSH x 29
- SSH x 10
- Harvester x 10
- Imperial Walkers x10
- Lunges x 10
- Merkins x 20 (single count)
- Alternating Shoulder Taps x 10
The Thang:
We jogged down to the last light pole in the parking lot to stretch out the legs, but we wouldn’t be jogging back.
- Bear crawl 10 parking spaces while completing 2 merkins at the end of each parking space.
- Broad jump 20 parking spaces while completing 5 squats at every second parking pace.
- Bear crawl 10 parking spaces while completing 2 merkins at the end of each parking space.
Not quite back to where we started, but enough work to set the tone for the workout. YHC then led the crew down to the track. Soda was very excited that part of the fence was down and he could merely step over the fence instead of jumping over it. More on this later.
We gathered near the high jump pad and YHC explained that we would complete the Dirty MacDeuce. The Dirty MacDeuce is 4 sets of 3 exercises, completing 12 reps of each exercise followed by a lap on the track. Each set consists of a chest, leg, and core exercise.
- Set 1: merkins, squats, flutter kicks
- Set 2: diamond merkins, lunges, box cutters
- Set 3: wide merkins, jump squats, hello dolly
- Set 4: true americans, burpees, world war II
After dropping a MacDeuce on the track we headed to the back patio of Riverside. Apparently stepping over a fence is also a very hazardous activity for Soda because he ended up with a nice little gash on his leg. YHC had the PAX find their own section of curb and complete a wheel of merkins. 5 merkins with hands on curb, 5 with right hand on curb, 5 with both feet on the curb, and 5 with left hand on curb. We then found a section of bench on the patio and completed 20 cadence count step ups.
YHC led the PAX back to the front of the school where we completed one minute of people’s chair and one minute of balls to the wall.
Announcements & Prayer Requests
- Prayer at King Park with King LL and Beebee on Fridays
- Soda’s friend Justin is having brain surgery today. Thoughts and prayers are with him and his family.
- Fill the Jolly Roger Q sheet. It’s empty.