9 dedicated PAX assembled in the gloom for what they hoped was 44 minutes of Floyd Planking and 1 minute of COT. Unfortunately for them, YHC could not deliver that. This Q was initially scheduled for next week to celebrate YHCs transition from 43 to 44 years of age. Due to an unforeseen foot ailment from our regularly scheduled Q, YHC flip flopped the workouts and went a week early. That’s ok, because really, what is the percentage of 1 week over 44 years of life? (Answer 0.04%). So we were within the margin of error and today’s workout was on!

Warm-Up
SSH x 44 (see what I did there?)
Willie Mays Hayes x 10
Harvester x 15
Arm circles x 10
Arm circles reverse x 10

Mosey to rock pile and pick out a medium sized friend.

Drop off rock at concession stand and run to field.

The Thang Elevens x 4. An eleven is a workout in which you do two different workouts, increasing and decreasing the rep number inversely. The number of reps always adds up to 11. So 10 of one, 1 of the other, then 9 and 2, 8 and 3, etc, until you are at 1 and 10. In between each exercise, there is a distance to travel and a mode of travel.

Set 1: Burpees and Merkins.
10 Burpees, run to midfield, 1 Merkin, run back.
9 Burpees, run, 2 Merkins, run
8 Burpees, run, 3 Merkins, run
Etc Etc Etc
1 Burpee, run, 10 Merkins, run

Set 2: Jump Squats, Jump Lunges
10 Jump Squats, Lunge walk 25 yds, 1 Jump Lunge, run back
9 Jump Squats, Lunge walk 25 yds, 2 Jump Lunges, run back
Etc Etc Etc
1 Jump Squat, Lunge walk, 10 Jump Lunges, run back

Go to concession stand wall.

Set 3: Dips and Bicep curls. Did you forget about the rock? I didn’t!

10 Dips, run 10 yds, 1 Bicep curl, run back
9 Dips, run, 2 Bicep curls, run
Etc Etc Etc
1 Dip, run, 10 Bicep curls, run

Set 4: WWII situps, Heels to Heaven
10 WWII situps, animal movement of your choice 5yds, 1 H2H
Etc Etc Etc
1 WWII situp, animal movement, 10 H2H, animal movement

COT

Moleskin:
The Wolf is a week from Saturday in Hillsboro.
This Saturday at Parkwood Elementary School 0730 for 2ndF beatification project
In Apex, also this Saturday is a Habitat for Humanity project. Consider the double down!