Queen Elsa (Disney – Frozen) came and dropped a touch of frigid in Charlotte. 4 Frost Giants (Marvel – Thor) came to battle the cold and drop the hammer (Marvel – Thor). YHC has the idea of loading the ark (Disney – Indiana Jones) )on the steps at Bailey Middle. Here is the story of how it turned out:
Wam- o-rama
- SSH IC x32
- MC IC x29
- Windmills OYO x10
- Cotton pickers IC x15
- Whats new pussycat? – The old Tom Jones tune with a special tribut to the Carolina Cats. Hold Al Gore, do burpees at the chorus and squats at the word 'pussycat'
- Mosey to the rock pile with some karaoke each way and quadrophelia
Loading the Arc
If you are going to take on the Asgardians, you'll need an upperbody and some friends…so we picked up some challenging rocks and did the following:
- Curls IC x10
- Butterfly up and Fly butter down – jump on a step legs together, jump to the next step with legs apart, legs together….you get the idea, then reverse it down
- Weighted squat IC X10
- Inch worm up stairs, Worm inch down – Merican on the stairs –> hop feet up to arms –> stretch up to Merican again
- Bent over row IC X10
- Bear crawl up the stairs, crwal bear down
- Hip bridge hold with Chest press IC x10
- Crab walk up the stairs, walk crab down – Q audible to a single flight of stairs
- Skull crushers IC x10
- Bunny hop up. hop bunny down
Repeato – Pax vote to defer the running a bit
The Running Man
Return the rocks to the friends and go to the big hill between the schools … For 15 minutes float down the hill and then run hard back up. Hold plank at the top until the six arrives
We threw in two sets of the Gnarly Goat stretch – from Plank –> Downward Dog –> Single Leg Down Dog –> Put up leg in the air –> Pull through to pigeon –> Cobra –> Flapjack, repeato
Perform the 'Scrappy Hey Geronimo' Play the tune Hey Geronimo and the Pax holds plank. When the band sings Hey Geronimo do the Mhaktar N'daie (up-down plank) and when they sing bombs away do a Merican
Mosey back to the parking lot.
Bring Sally Up – boat to canoe when Moby tells us to bring Sally up or down.
Recover Recover
The Nekked Man Moleskin
- Methane and Bobarino need to register on F3 Isotope
- Bobarino is recooping and needs to keep showing up.
- Methane seemed to be rocking and rolling through the workout
- Catfish was tehre every step with a grin as he took the work
- Great conversations amongst the Pax – what happens at IsotopeOG stays at IsotopeOG
- It was an honor to lead people who were crazy enough to show up in 32 degree weather.
- 6 weeks to spring