YHC has been excited about #Ramses time change to an 0530-0615 AO. This is allowing YHC to post and still make it home in enough time to get the kids to school, himself to work, etc. In fact, YHC was so excited, he decided to pick up a Q off the Q sheet!
One PAX worked on EC doing THWM repeats, while another spent his EC running. All together, 8 PAX gathered in the gloom for the show. Let’s get it!
Warm-Up
- SSH x30
- WMH x10
- Imperial Walker x10
- Arm circles x15/Reverse x15
- Slow Merkin x10
Thang
YHC started us off by warming up the legs a little bit. Mosey out to the main road and back. Along the way, YHC called out high-knees, butt-kickers, and long strides to get the legs nice and loose in preparation for the climbing to come.
Next, the PAX traveled all the way down to the bottom of Tar Heel Warrior Mountain. YHC explained that we would be ascending all the way to the summit only once. But we would be going up a little farther each time before returning to the bottom. It looked like this:
Set A = Backward Run up first hill. At the top:
• 2 burpees
• 4 merkin single count
• 5 LBC single count
• Jog back to base
Set B= Set A + Bear Crawl to midway up 2nd hill
• Same exercises: but this time 4/8/10
• Jog back to base
Set C = Set A + Set B + Sprint to top of 2nd hill
• Same exercises 8/16/20, then jog back to base
Set D = Sets A/B/C + Standing broad jump to Tree line
• Same exercises 16/32/40
PAX were encouraged to perform the exercises in any order they wanted, including breaking up sets if necessary, so long as they eventually reached the total prescribed reps.
This was a gasser, especially Set D, but the PAX showed great toughness in crushing it.
A little more time left, so we Mosey’d around the parking lot, stopping at the corners for a few exercises:
- Overhead Clap x 20 IC/Tuck Jump x 20 OYO
- Carolina Dry Dock x 20/Jump Lunge x 20 IC
Mary
- 50 Flutter Kick
- 40 LBC IC
- 30 Mountain Climber
- 20 Hello Dolly
- 10 Heels to Heaven
Annoucements
2nd F BBQ/Potluck on 11/16, details on Slack
CoT
YHC took us out. Thanks to everyone for crushing the workout this morning. Iron sharpens iron and I think we all got a bit sharper today.
SYITG, Aye!
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