Three men from LKN were joined by Fort Mill’s Corruption who is staying with parents in MacAulay while taking a class at Davidson this week. YHC tweeted a slow standard but was the only one to show up early so I ran hill repeats on Stumptown until we were ready to begin.
The Meat
At 0530 we saw a gaggle of Fartlickers inbound but wanted nothing to do with them, so I led the Gladiators in the opposite direction for a medley of mosey/shuffle/quadrophelia/high knees/buttkickers around the lot and ending near the belltower. We circled up (can you form a circle with 4 men?) and did the following:
- SSH x30 IC
- Mountain Climber x15 IC
- Downward Dog, 30 seconds
- Peter Parker x10 IC
- Windmill x10 IC
- IST x15 IC
We moved over one parking row (2nd row from rectory) and began at the halfway point heading away from the church to do the following:
- Bear Crawl 3 spaces, then 2 merkins
- Bear Crawl 3 spaces, then 4 merkins
- Bear Crawl 3 spaces, then 6 merkins
- Repeato the pattern to 10 merkins, then run CW and down lot closest to Stumptown, circling around and planking for the six at the 3rd row
At the 3rd row, we lunge walked to the island, then mixed Duck Walk with Squat Jumps
- Duck Walk 3 spaces, then 2 jump squats
- Duck Walk 3 spaces, then 4 jump squats
- Repeato the pattern to 10 jump squats, then run CW and down lot closest to Stumptown, circling around and planking for the six at the 4th row
At the 4th row, we went with Gorilla Swing leading with left leg halfway to island and then switching to right. Once at the island we repeated the cycle above, but this time we Crab Walked 3 spaces followed by ascending Glute Bridges (h/t Shoe). We then moseyed CW around lot and returned to the alley (distance increased each time around).
With no parking spaces here, we sprinted to far end (about 75 yards) then moseyed around the lot returning to 5th row. At 5th row, we repeated the original cycle with a blend of Broad Jumps and WWII situps only this time we did 10 situps every 3rd space. Again we ran around the lot, ending at the 6th (and last) parking row.
For the last row, we did karaoke one direction to island followed by Jane Fonda (one side) x25 IC. Then we did karaoke the opposite direction followed by more Jane Fonda on the other side. Since we were at the pullup bars, we knocked out 10 pullups each. Then we moseyed back to the cars.
Titan seemed upset that we had done broad jumps earlier without the burpees so we did 10 burpees to appease him. Then it was on our sixes for a little time with Mary:
- Low Flutter x25 IC (YHC)
- Alternating Knees LBC x25 IC (Soprano)
- Eiffel Tower x25 IC (Titan)
- Boats & Canoes x15 (Corruption)
- Elbow Plank, 60 seconds
Recover, recover.
The Potatoes
- Corruption had a strong showing today. He ran from MacAulay then remained at the lead for most of the workout, doing LBCs while waiting for YHC to catch up
- Soprano must bear crawl and duck walk on the job. He wasn’t slowed down in the least and kept perfect form throughout both cycles. YHC looked more like an orangutan and flamingo respectively
- The men of Murrel’s Inlet were not big on mumblechatter last week but Titan made up for it this morning (truth be told, I like the playful criticism)
- We got in about 2.5 miles of running today
- Did I mention the humidity? GrandStrand was worse, but it doesn’t seem possible while sweating at 0600
- Corruption introduced LKN to “Boats & Canoes” in Mary today. It’s like a Crunchy Frog except your back touches the ground for canoe effectively adding a situp. Yes, it was terrible
- Jimmy O tricked me into Qing at Mad Scientist tomorrow, in case anyone wants a 2nd dose of YHC. I’m certainly more than I can handle