The Usual Suspects–Moore, Wile E, Food Lion, Balki, Red Card–couldn’t make it to AH this week.  (I don’t make it often, on account of the later start time).  But I was stoked to pick up the Q at the last minute and give it a go.

Warm-o-Rama

SSH x 10

WMH x 10

Imp Walker x 10

Seal Jacks x 10

The Other Thang

Grab a block from the pile, carry it down to the track, drop it, mosey over to the pull-up bars.

1 pull-up/2 merkins, 2/4, 3/6, 4/8, 5/10, 4/8, 3/6, 2/4, 1/2

Repeat the above pyramid with Australian merkins instead of pull-ups.  Recover.

The Thang

This was a triangular circuit following the topography of the AO.

Side one:  bear crawl up the ramp.  mumblechatter:  colonoscopy porn.

Corner one:  10 burpees

Side two:  mosey down to the track.  mumblechatter:  Champ is taking Christmas carol requests in his molasses-dipped baritone.

Corner two:  10 squat presses with blocks

Side three:  lunge walk x 10 steps, then broad jump.  repeat for length of track till PAX reach the ramp.  mumblechatter:  nonvaginal premarital intercourse.

Corner three:  10 t-merkins

repeat the above x 2.  on the third round, we brought the blocks with us and varied the modes of travel.  Funyun led us up the ramp with murder bunnies, bear crawl block drags, etc.

Stack the blocks!

Mary

Flutter kick x 30

Nolan Ryan x 15/15

Merkin ROF, 5 each

COT

Think of someone close to you, someone for who it’s easy for you to feel love and affection, and commit to practicing more patience and compassion with them today.  Aye!