Father’s Day was yesterday, and YHC put out on Slack to come to his Q in the morning and figure out how the exercises had to do with Father’s Day. Well… turns out there wasn’t any real theme and YHC was hoping that someone else might be able to unify everything under one coherent concept. As no one did, we’ll go with: the workout was like fatherhood: challenging, yet gratifying and incredibly satisfying (I hope!) in the end.

10 PAX gathered in the gloom at The Eagle. 1 PAX had completed a solo EC 5K run prior. We began with…

Warmup

• SSH x30
• WMH x10
• LBAC/Reverse x12 each
• Imperial Walker x12
• Slow Merkin x10
• Harvester x10

PAX counted into 1’s/2’s and Mosey’d to the loading dock for…

Thang

Group 1 performed 5 box jumps, while Group 2 performed 5 Merkins. Flip Flop and Repeato. Continued for a stepped pyramid with reps of 5/10/15/20/15/10/5 of each exercise.

Recovery Mosey to the entrance to the Carpool line, stopping one light post short of the top.

• Ascending pyramid 1-10 of Wide Grip Merkins, running to and fro between the Stop sign and the light pole in between
• Time to give our arms a rest. Descending pyramid 10-1 of Jump Squats, same course
• Arms recovered! Ascending pyramid 1-10 of Diamond Merkins, same course again
• One more set of trips up and down the hill, Descending pyramid 10-1 Jump lunges (each leg counts as 1)

Recovery Mosey to front of the school

Group 1 performs 10 Dips IC, while Group 2 performs 10 flutter kicks IC. Flip Flop and Repeato, 4 sets of each exercise, then Mosey back to Startex for…

Mary

• LBC x 20 IC
• Heels to Heaven x 20 IC
• Hello Dolly x 20 IC

Prayer requests today for Mint Julep’s father-in-law (Richard) who is ill, and for his family who is traveling to Michigan to be with him.

YHC took us out under a brilliant pink and orange sunrise.