The 5/30 Club

October 16, 2019

WHEN: 10/16/2019
QIC: My Little Pony
PAX: Prancing Horse, Ocho, Pedialyte, Hermie, Deep Dish, Cheesesplint, Peppermint Pattie, Botched, Barksdale, Harbaugh, Avalanche, TB

Based on numbers being down and feedback from many PAX, YHC made the decision this week to move up the Rameses start time to 0530. Old habits are hard to break, so YHC laid out a plan to help every PAX in attendance remember the new time 5 & 30.

5 strong for EC Everest rucking + 1 for EC Pine

YHC was pumped to see a strong showing of 13 PAX for the first 0530 ME!

Warmup

30 SSH

5 GM

30 IW

5 LBAC

5 Reverse

30 MC

5 Slow Merkins

5 Slow Squats

The theme was slowly revealing itself, but we mosey’d to the picnic shelter to really drive the point home.

YHC explained that we would be doing a called exercise x 5 in cadence, immediately followed by another exercise OYO x 30 (single count). The fun surprise was that the 5 was always 8-count body builders. We did 10 rounds total:

(5) 8-count BB / (30) Prisoner Squats

(5) 8CBB / (30) Carolina Dry Docks

(5) 8CBB / (30) LBCs

(5) 8CBB / (30) Bulgarian Split Squats

(5) 8CBB / (30) Merkins

(5) 8CBB / (30) Hello Dolly’s

(5) 8CBB / (30) Alternating Leg Step-ups

(5) 8CBB / (30) Dips

(5) 8CBB / (30) Flutter Kicks (IC)

(5) 8CBB / (15) jump squats + (15) hand release merkins = (30)

At this point, all PAX were able to pass the pop quiz: What time does Rameses now start? So, we headed to the bottom of THWM to get some movement into the workout. We made 2 complete trips up.

Trip 1: Bear crawl to first gate / Backwards run to second gate / Bunny hop to tree line

Trip 2: Crawl bear to first gate / Run to second gate / Lunge walk to tree line

Circle up for Mary

30 American Hammers IC

5 8CBB

15 Freddy Mercury’s IC

6 8CBB

Because, Rameses now ENDS at 06:15.

COT

Very encouraging numbers for the first 0530 workout. Thanks to all who made the effort to come and looking forward to seeing some more new faces in the coming weeks. Now, sign up to Q!

Bull on 10/26 & 2nd F Family BBQ on 11/16

YHC took us out