It was early
It was cold
But 8 men joined YHC to run like the wind
Warm Up:
- SSH-37-IC-Unitl Clark joined us
- Grandma Maters-10-IC
- Copperhead Squats-10-IC
- Toy Soldiers-10-IC
- Calf Stretch-20 secs per side
- Shoulder Slaps-10-IC
- Right Over Left
- Left Over Right
- Arm Circles all around
The Thang:
- Mosey a Parking Lot Lap
- Run around the parking lot to the front of the gym
- Quads-I-Feel-Ya up the big hill
- Shuffle towards the tennis court
- Rotate the shuffle
- End at the Launch Pad
- Proceed to the Hill and Shoot Number 1
- Run Up the Hill at 60% and walk down
- Run Up the Hill at 70% and walk down
- Run Up the Hill at 80% and walk down
- Run Up the Hill at 90% and walk down
- Sprint Up the Hill at 100% and walk down
- Repeado this step 6 times
- Run Up the Hill at 90% and walk down
- Run Up the Hill at 80% and walk down
- Run Up the Hill at 70% and walk down
- Run Up the Hill at 60% and walk down
- Proceed to the flat ground between the sets of speed bumps
- 10 Sprints at 100% from speed bump to opening of Shoot Number 2
- Proceed to the bottom of the stairs
- 10 Sprints to the top of the stairs and back down
Mary:
- Low Fludders-10-IC
- Pretzel Crunch-10-IC per side
- Freddie Mercury's-10-IC
- LBCs-10-IC
- Jane Fanda's-10-IC per side
- Dying Cocroaches-10-IC
- American Hammers-10-IC
Recover Recover
Reflection:
Colossians 3:23-Who are you working for?
Mumble Chatter:
- Broke put on his placebo Knee Brace and sprinted his young(ish) heart out
- Crabby Patty was pretty sneaky on his ten count for a head start, but I dont think any of us could breathe enought to notice
- Shoutout to Shake Weight for running so hard on the first 100% sprint that he blew out this back of his knee, but did not miss one single race in the process
- Dr Dolittle got away with the sneaky "hold on let me put my jacket away and then sprint up the hill before anyone is ready" trick
- Sparrow did his best to give us a 10 count but struggled to get past 5, Shake Weight said the Air Force will do that to you
- Country Living is a quite dude, but he isnt afraid to tear up the side of a hill on some sprints, he did make sure to let YHC know I wasnt the only sore one the next day
- Mater was suprisingly fast, and I say surprising because he followed up his 300 post year with 3 workouts and 40 hotdogs in January
- Clark inspired YHC to Q First, Q Hard, and Q with No Mercy by planning a post F3 run with Bouch and boys, YHC had to make sure there was nothing left for that.
Always a pleasure to lead and work with you men
I apologize for absolutely nothing!!!!!! Glad we can all be sore together
God Bless and Laces Out!
Finkle