Warm Up:

23x SSH

Arm Circles 10x forward, 10x reverse

10x Imperial Walker

10x Hillbilly

Run in place…high knees…butt kickers…high knees

10x Merkin, 10x MountainClimbers, 10x Merkin, 10x PlankJack, 10x merkin

On this day in 2020 Diego the 100 year old giant tortoise retired to the Galapagos islands after his high libido is credited with saving his species

69x Homer to Marge Tribute to Diego the 100 year old tortoise

The thang:

YHC had not been to the Kenan workout in about 4 years, at which time we met at the track (which is no longer there) and had groups of about 30pax.  I had been hiding away in my south Durham cocoon until Nightshift so kindling invited me to Q as part of the mystery Q month. It was a pleasure to start the week off with a strong showing and Pax that were ready to put in the work.

The first of 2 stops was right at the start where everyone got their own parking space to get their heart rates up and arms stretched out. While in our parking spots we did some hoke poke burpees, line jumps, plank curb step ups, rocky balboas and ircins.

The second stop took us to the bell tower for a few rounds of pyramids (1, 1-2, 1-2-3…10 and back down). The pax was broken into two groups one group on the steps and one group in the grass. The first and second pyramid was dips and merkins. Third pyramid was one leg squats on the steps and side lunge in the grass, this one we switched half way through because we were running short on time. The fourth and fifth pyramid was squat jumps and tuck jumps. Unfortunately, this is where we ran out of time. If I had planned better the final pyramid was going to be frog jumps (that is the single movement combining the squat jump and tuck jump), oh well…next time.

Mary: 28x LBC followed by v-sit for name-o-rama.

COT:  per Boucher, students are coming back to campus next week, but parking should not be a problem at 545am.