On the heels of YHC’s 4th year anniversary I returned back to the site where it all started, Tobacco Road. One of Churham’s original sites, it has earned a reputation as one of Sodu’s premier AO’s. It’s no wonder after one post I was hooked. The mumblechatter, workouts, and location are addictive.
Today was about group work and leaving no one behind. Everything we did was as a group and everyone started and finished together.
Warmarama
IW x 20
LBAC x 10 / rev
GMs w Phelps clap a bottom x 10
Slow squats x 10
WMH x 10
MtN climbers x 15
ME – Major thanks to Bronze Squrl who designed this workout
Moseyed over to bathrooms…
Split up into 4 groups which rotated after the run
Round 1
Group 1 – Run around half peanut …start and finish together (timer)
Group 2 – plank hold
Group 3 – step ups
Group 4 – merkins
Round 2
Group 1 – Run around half peanut (timer) …start and finish together
Group 2 – balls to wall
Group 3 – burpees
Group 5 – Xs n Os
***Stopped to smell the roses…Loonie reminded us to be where (y)our feet are (BWYFA) and take note of the sunrise…stunning
Round 3
Group 1 – Run around half peanut (timer) …start and finish together
Group 2 – Near crawl hold
Group 3 – squat jumps
Group 4 – dips
Round 4 – Moseyed to playground
Group 1 – Run around half peanut (timer) …start and finish together
Group 2 – dead hang
Group 3 – mtn climbers
Group 4 – inverted rows
Mary
Plank hold w marking ROF…reps based on years w F3
Crabcakes
Homer to Marge
Hammy stretch
Back stretch
Moleskin
Thanked Bronze Squrl for putting together the workout. He’s got his VQ upcoming and has kicked ass from day 1, which was less than a year ago.
Told my naming story and how Swamp came from my time living in DC and “draining the swamp” becoming popular slogan 4 years ago. Also mentioned some of the PAX at my first post…Loonie, Cardiac, Kia, OPEC, Cosmo…been a incredible 4 years.
COT
Thoughts are w Cosmo dealing w Rona and impending hip surgery. A reminder to be in the moment and appreciate the sunrise we got to experience. BWYFA!