Assisi brought the wood for Extra Credit, 4 additional brought the manpower. Programming for 17 intrepid PAX called for some muscle work and a little high-intensity interval action to get our central nervous systems right for the new month ahead. In other words, a little thunder and lightning. Unfortunately, Bone Thugz didn”t show up in harmony whispering, “Wake up, Wake up, Wake up…” to get our day started, but we managed just fine what with our checks still cashed and the balmy weather to boost us through the workout.
WU: A lap, 30 SSH, 30 Imperial Walker, 30 LBAC, 10 burpees OYO
Lightning comes first:

• Full field sprints, followed by 20 Merkins
• Full field sprints again, followed by 20 one-legged squats (each leg) with the other leg held behind you using the fence for balance.

The Thunder:
All exercises done width-wise on the field:

• Duck walks to the other side, low squat hold ”till your crew arrives; then bear crawl back, 20 merkins as a group when we”re all home and free.
• Lunge walks with overhead clap at the bottom of the lunge to the other side; one legged bear crawl (as awkward as they are difficult) on the way back. Plank hold until everyone is ready and then 20 diamond merkins, some low holds thrown in for shits and giggles.
• Crawl bear to the other side, low plank until the crew arrives, then gorilla sprints (google a gorilla sprinting) on the way back. 20 merkins with some low holds for fun, and then 20 squats.
• To the fence for more one-legged squats, this time 15 each leg. Then a little People”s Chair for the people, timed for 4 minutes, with arms extended to the sky.
• Lateral hops over the line, followed by front-to-back hops over the line, followed by one-legged lateral hops, one minute each exercise.

A little more lightning:

• Full field suicides to finish, with 20 merkins in the middle and 20 again at the end of the field.

It”s always darkest before the dawn.
Mary:

• 40 Russian hammers
• 40 Bushmills (turbo-charged flutter kicks) courtesy of Bushwood
• 30 WWIIs
• 20 up-downs (as we used to call them, not sure what”s in vogue these days) to finish.

Great to Q again. Note to self not to Q after an Assisi-run EC. When he says he is bringing coupons don”t expect him to show up with some free happy meals. Oh well, some burgers, some beers, a few laughs, our troubles are over dude. Thanks to Assisi for the invite to Q. Great crew today (I may have missed a couple of names – my apologies). I appreciate all the feedback. I”ll do it again as long as they”ll have me.