YHC was on vacation last week and intended to do some working out while there.  However, after a Sunday morning run on the beach left me with a sore ankle (nagging tibialis anterior tendonitis), the only workout I did the rest of the week were 12 ounce curls.  With 8 days off, I legitimately wondered if merlot might be spilled this morning.

Warm-Up

Run up to the park, Bernie Sanders back

Slow Squat x20 IC

Arm Circles, Forward x10 IC, Reverse x10 IC

Good Mornings x10 IC

Slow Merkins x10 IC

Calf stretches

The Thang

Thang 1: Perform the F3 workout used when traveling (since I never did it last week on vacation)

• 10 Burpees
• 20 Merkins
• 30 Air Squats
• 20 WWII Situps
• 20 Derkins
• 10 Jump Lunges Each Leg
• 20 Erkins
• 25 American Hammers IC
• 20 Dips
• 20 Diamond Merkins
• 10 Step Ups Each Leg
• 20 Dry Docks
• 20 Wide Grip Merkins
• 25 Heels to Heaven IC
• 1 minute BTTW

Thang 2: In honor of the 2019 Iron Pax Challenge starting this week, YHC pulled some tidbits out of a 2018 Iron Pax Challenge workout

• 25 Merkins, 25 yard sprint. Repeat for 4 rounds
• 25 walking lunges, 25 air squats. Repeat for 4 rounds

Finished up with 30 seconds to spare. No time for Mary, but some was incorporated into Thang 1.

Announcements

Zen Squirrel Trail Run in Great Meadow Park is coming up on September 28th.

Tomorrow’s Chatham County AOs include 10 mile Tuesday at #therabbit and, for those who don’t want that much running, YHC is Q’ing bootcamp at #thejag. Get out and support a Tuesday AO.

COT/BOM

Thanks for coming out on a holiday morning to preemptively burn off a few calories in advance of your Labor Day hotdogs, beer and such. Go enjoy the rest of the 3 day weekend with friends and family!

Moleskin

Some interesting topics of conversation pre-workout…Chum’s fish fry and alcoholic consumption yesterday led to him passing out on the couch last night and a wicked hangover this morning. Good on ya for still getting out this morning. Gomer’s ceiling grate crashing down at 0430 was better at waking him up than any alarm clock has ever been. Pre-dawn and wide awake with nothing better to do, he figured he come out for a workout.

Primary topic of mumblechatter this morning: the apparent anti-inflammatory properties of turmeric.

Until next time, Aye!