Two Steps Forward, One Step Back

June 21, 2019

WHEN: 06/21/2019
QIC: Brick
PAX: Buffay, Pusher, Milton, First Blood (FNG), Albert Clifford (FNG), Mueller, Foghorn Leghorn, muzungu, Toast McQueen

9 Pax, including 2 FNGs, joined YHC for some Friday morning fun at Duck and Weave. In hopes of trying something different and adding a little flavor to my normally straight forward Qs, I leaned on the Exicon, and decided to give the Paula Abdul a shot this morning.

Warm Up
SSH IC
Imperial Walkers IC
Willie Mayes Hayes IC
Arm Circles IC
Reverse IC
Slow Squat IC
Overhead Clap IC
Slow Merkins IC
Shoulder Taps IC

After the warm up, we took a single lap around the first level of the deck before reconvening at the bottom…YHC gave a brief explanation of the Paula Abdul: travel up 2 levels of the parking deck and perform an exercise. After performing exercise, travel back 1 level and perform another exercise. Rinse. Repeat.

Thang
Round 1: Fellowship job up 2 levels. First exercise: body weight squat. Lunge walk down 1 level. Next exercise: flutter kicks
Round 2: Backwards run up 1 level, “Mario and Luigi” (power skip/bound) next level. Exercises: BWS, Carolina Dry Docks. Partner wheelbarrow down 1 level. Exercises: Flutter Kicks, LBCs
Round 3: Karaoke up 2 levels. Exercises: BWS, Dry docks, 5 burpees OYO. Backwards run down 1 level. Exercises Flutter kicks, LBCs, Mountain climbers
We continued some variation of the above for another round or 2 until we reached the top of the deck. Once there, we did flutters and heels to heaven, before returning to the start for 6 final burpees in-cadence and COT.

COT
– Big shout out to FNG’s First Blood and Albert Clifford (AKA AC) for their first posts. We’re enriched by your presence and hope you’ll post with us again soon!
– Special prayers to Cortes, who joined us for COT. His father-in-law continues to deal with serious health issues, so please keep him, Cortes, his wife and the rest of their family and friends in your thoughts and prayers.
– Also keep Nickelback in your thoughts this weekend as he participates in a long ruck down in Charlotte?
– And Buffay and his family as they travel to Nags Head next week

Thanks for the opportunity to lead this morning and for the big push all week. SYITG!