Gumbo was not listed in the pax above.
Wow. 12 pax braved the weather and posted in the gloom's single digit temperatures. Not to mention 4 pax who got in some early running…9-lives, Tantrum, Swing State, ?? YHC promised a quick warm-up, which was delivered like this…
Thang:
Mosey to the other side of the track where we found a little moonlight that wasn't blocked by the trees:
SSH x20 and 1 burpee; IST x15 and 2 burpees; squats x15 and 3 burpees
continuing up to 10 burpees with exercises in between: Apolo Ohno, merkins, cotton pickers, side-to-side lunges, knee-ups, big baby crunches, and more SSH. The pax challenged the Q on the repeat SSH, as if I didn't remember that we had already done those. Kids… SMH
Mosey to the other side of the track for back and bicep exercises. Split into groups of 3 (size matters).
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1 person lays on the ground and uses the hands of the 2 guys standing on either side of him to pull himself up (reverkin…or Australian merkin). 10 times. The 2 guys standing hold their elbows in a static curl at 90 degrees. Cycle through each person.
Partner greeting x10: from elbows with partner opposite, reach up and slap hands, alternating hands.
Similar set-up as above with 3 guys, but the partner on the ground holds his elbows at 90 degrees in a static curl while the 2 guys standing pull him up…picture the lawn mower with a kettle bell. 10 times. Cycle through each person.
Parnter greeting x10.
Repeato the above.
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Mosey to the lowest soccer fields and line up along the hill to the middle soccer fields. Jacob's ladder with 1 burpee at the top of the hill…up to 7 at the top.
plank-o-rama
Mosey to the shelter for People's Chair variations with hip mobility and hamstring stretch included
Mosey to the parking lot for Stretch, 7 burpees…bringing the total for the workout to 90. Knee-ups x20.
Recover / Recover
Moleskine:
Thanks for the great support this morning. Working out alone on a morning like this sux! Jersey Boy and Swing State drove past workouts to find their way to Fallout. Much appreciated, men.
Swing State pulled a #LarryBird on the Jacob's ladder (check the Lexicon).
I think I found where running adicts go to recover! Kumquat and Turnpike post at Fallout! Their influence may have something to do with the River Rat and Standard. Good lead 9-Lives, Turnpike and Tantrum.
There clearly weren't any big SEC fans amongst the pax…not one word about football.
T-claps to Jersey Boy for sharing what was on his heart this morning: do something to help those in other countries whose economies are in a shambles, suffering hyper-inflation and whose countries are suffering from food shortages and human trafficking. YHC purports that education is one cure for this. Here's a kid (Lucas) who needs financial support to attend college. He's being taught by a UNC Chapel Hill graduate working for the Peace Corps. Your $5 or $10 can make a BIG difference to him.
https://www.gofundme.com/afutureforlucas
Lawn Dart is looking for the next great leader. I think it's you. Step out of your comfort zone. Step up and Q. If you think there's nobody who will follow you, you're wrong. If you need some training, stand by for Q-school…coming soon.