Warm Up

SSH, Good Mornings, Willy Mayes Hayes, Imperial Walker, Cankles

ME

To get everyone in the spirit a game of 21s. PAX did 7 SSH in cadence out loud then commenced to do another 14 silently, penalties for not finishing exactly at the same time. Only one punishment round of 5 Merkin ring of fire was needed to get everyone in sync.

Richard Robert to the bottom of the hill.

YHC had the idea of using the famous nursery rhyme ‘The grand old Duke of York’ as the basis of the workout. Turns out it is only famous in the UK, so here it is

” Oh, the grand old Duke of York,
He had ten thousand men;
He marched them up to the top of the hill,
And he marched them down again.

When they were up, they were up,
And when they were down, they were down,
And when they were only halfway up,
They were neither up nor down^[1]“

With this in mind a Jacobs Ladder commenced with in cadence merkins at the bottom of the hill and in cadence squats at the top, Ricky Bobbying in between. Luckily Stinky Pete pointed out the correct finish time for #thebighouse as YHC was pushing for a 0630 finish. A quick sprint around the roundabout saw the PAX back for Mary.

Mary

Boat, Canoe, Ship, Kayak – You take your pick…..

Announcements

None, but a big welcome to Molar (dentist, obvs), great to see you out there, stick with it and it pays benefits. Not literally.

BOM

The phrase ‘Proper Preparation Prevents Piss Poor Performance’ was one lesson that was often used in YHC’s time in the RAF, and one YHC didn’t learn! No phone and no idea of when it ends led to a slightly disjointed workout. Still everyone knuckled down and got it done, thanks for sticking with it!

YHC loves the time he gets to spend in the gloom with the PAX, to quote another famous British song ‘It gives me an enormous sense of well being’ (https://youtu.be/YSuHrTfcikU). Try to take that well being home with you and spread it around.

AYE!!