A good crowd on a chilly morning. The PAX prepared for a top-down workout which YHC had piloted a few weeks ago at Vortex, but maybe got right this time around. Or maybe we’ll need to do it again. Anyway, events began with a reasonably-traditional Warm Up:

• SSH
• Good Mornings
• Windmills
• Imperial Walkers
• Slow Wide Merkins
• Willie Mays Hayes
• Arm Circles (forward)
• Overhead Claps
• Arm Circles (backwards)

Some discussion regarding sequencing of the Arm Circles, but Q carried on gamely and pretended it was on purpose.

Next up, the shoulders were torched on the BB court by the following:

• Bear Crawl across court
• 8 Donkey Kicks
• Crawl Bear back
• Hold Balls-to-the-Wall / Bros-to-the-Fro
• Repeat 3x (with Dry-Dock / Donkey variation)
• A 1:4 Merkin:Overhead-Press ladder to 8:32

Moving down the torso and over to the rock pile, PAX chose a solid two-hander and proceeded with

• 20 4-Count Curls
• Overhead Presses (just for fun)
• 10 4-Count Curls
• Merkins on the Rocks – (10 ea. right hand on; left hand on)
• 12 4-Count Curls

Back on the turf, YHC realized we hadn’t done any Merkins (in essence) and called for a Merkin Pyramid to 8 and back, with a Superman rest position, followed by a robust set of Nolan Ryans.

Next up, YHC bucked tradition a’ la Arm Circle and called for some MARY right in the middle of the workout (and the middle of the body). Some consternation, but helpful PAX led rounds of Crunches, Flutters, Box Cutters, and Hammers.

Easing on down to the legs, PAX paired up. One ran to mid-field while partner performed 60:40s on the end-line. (60:40 = 6 of one, 4 of other; repeat until stop). Exercises were:

• 60:40 Crunches:WWII, 2x runs apiece
• 60:40 Squats:Squat-Jumps, 2x runs apiece

Final stop was the Hill, for a Ladder-of-Threes starting at 21 Squats at the top and 3 Johnny Dramas at the bottom; ladder by threes until end.

YHC called for time right around the 6-Squat mark, and, having gotten Mary out of the way early, ended with COT.

No Burpees.