Surprisingly YHC hadn’t posted on Monday or Tuesday. YHC wasn’t planning on taking two rest days to start the week, but sometimes shit happens. All this means is that YHC had a lot of pent up energy, and ready to unleash it on the PAX. As a solid, YHC got in a 3.4 mile EC run around Croasdale Farm to release some of that energy. 14 PAX in all would assemble for another hump day workout. Happy to see Wilson Wilson and Princess Cut back out as they are two fairly recent additions to our PAX.
Warm-Up:
- Lap around the parking lot
- SSH x25
- WMH x10
- LBAC x10 in both directions
- 10 merkins
- 10 wide merkins
- 10 diamond merkins
- Prison Squats x15
The Thang: The Grinder
A little over a year ago YHC did a workout at Devil’s Ridge called the Cooper, which involved running around the track and doing a descending number of burpees, squats, and merkins. YHC decided that this was exactly what the doctor ordered for the Hurricanrana crew. Run a lap and complete 10 burpees, 10 prison squats, and 10 merkins. Run another lap and do 9 of each. Rinse and repeat until you finish with 1 burpee, 1 prison squat, and 1 merkin. I believe it was Happy Trees that suggested a name change from the Cooper to the Grinder, and it felt appropriate. YHC likes doing exercises like this because it provides its own differentiation. PAX can push themselves as hard as they want to and everyone can complete the workout. Loved seeing the determination and hard work that everyone was putting in.
Mary:
- Flutter kicks x50
- LBCs x25
- 5 merkin ring of fire.
COT:
- 5K November 11 at Duke supporting Veteran’s. Brady, if this information is incorrect, let me know, and I will change it.
- Prayers for Shake It’s friend Martha. After a 7 year battle with cancer, cancer has just about won. Luckily our Lord and Savior defeated the grave, and Martha will be join him very soon.