YHC was ready for a nice weekend workout, the wind blew the areas dry from the overnight rain, cool comfortable 50 degree morning and here is what went down:
The runners (Spit, Mr Holland, Opus and Speakeasy) met @ 6:15 this morning to get in 8.5 miles. They ran through Giles, Craney Island, across 301 to Richmond Time Dispatch Building and back.
The Boot camp Gents moseyed to the West Side of the Atlee High School Entrance circled up for 10 Helicopters, 15 SSH, 10 DQ’s, 15 Arm Circles, 10 small 5 big, reverso, 10 4ct LBC’s, 10 4 ct American Hammers, Reverse Scorpion, Scorpion and 20 Merkins.
THANG
Mosey to basketball court set up 4 corners and break out a 20# KB, Workout Band, Body Weight Exercise, Jump Rope. Runner starts at KB corner and runs to C2 to exchange, C2 runs to C3 to Exchange and C3 runs to C4 to exchange C4 runs to C1 to exchange. This is a fun 5 man workout as the running, exchange time acts as the timers, the PAX at each station works out until they are replaced by the runner. We did this 3 rotations for a triple check.
Next we set up four stations P1 – Pull ups, P2 – leg raises on a decline bench with bar(this one was hard), P3 – Dealers choice with workout circle of items, P4 – Side twist with band and P5 – Ran accross court suicide as the timer. P5 to P1, P1 to P2, P2 to P3, P3 to P4 and P4 to suicide run for one set. Repeat sets until all Pax completed a station for a complete rotation. 2 more rotations for a triple check. Mosey to tennis courts.
We line up on side line and lunge to opposite side and bernie sancers back, run to opossitie side line of 2nd court Bernie Saunders Back. Al Gore for the six.
Line up again and lunge to opposite side line of court 1, reverse lunge back, kariokoe to opposite line of court 2 kariokie back to start Al Gore for the 6.
Mosey to school wall and line up in the invisible chair(IC). Start on one end with the Pax doing IC with first person 5 Donkey Kicks, then back to IC, next member does 5 DK’s on down the line until the end.
Mosey to the Flag, with one minute stretching. Numberama, Namerama Mr Holland Took us out in prayer.
We then went to Local Cup for 2nd F.
Have a great weekend and we will see you in the Gloom soon, Cheers…CB
