Strengthen The Peach


0500 – YHC, Hoodie, and DH take off for The Standard. Covered ~3.25 miles at around a 7:40 pace because Hoodie likes to go fast.

0502 – Lego pulls in and decides to meet us on the greenway with faithful companion Lottie

Lego then pulls a calf muscle and while hobbling back, we catch up. Lego had full intentions of completing the workout – so he gets backblast credit.

0530 – Popcorn, HSB, and Uncle Rico join. Time to go to that nice smooth asphalt behind the church (DH suggests we just start parking back there)

Warm-A-Rama

  • SSH x 25 IC
  • TS x 15 IC
  • CP x 15 IC

The Thang

EMOM x 7 rounds

  • Burpees x 4
  • KB Swings x 8
  • Jump Squat x 12

Run a lap.

EMOM x 7 rounds

  • Burpees x 4
  • Lunges x 8 (single count)
  • KB squats x 12

Complete 7 rounds. Take a lap around the church.

The Q is kind and caring and we take a quick rest

  • Elbow plank x 1 minute
  • Glute bridge x 1 minute

EMOM x 6 rounds

  • Burpees x 4
  • KB Swings x 8
  • Jump Squat x 12

With 80 burpees completed, we all knew what had to be done.

  • Burpees x 20 OYO

Walk to the front for Mary

MARY

Led by DonHo

  • Homer to Marge (HOLD IT)
  • Low flutter x 25 IC  (HOLD IT)
  • Low Dolly x 15 IC (HOLD IT)
  • Homer to Marge

Led by YHC

  • ONE Burpee to make it 101 burpees.

Recover. Recover.

Moleskine

  • Hoodie had committed to running with DH at Lego at the start of the workout. Hoodie got less commited after the end of the workout. 
  • Hoodie is a non-runner beatdown guy now (just like Auto!). Track him down to Q your AO.
  • HSB and Popcorn both doubled up yesterday with Mad Sci and Night Ranger AND still came out this morning. Strong work!
  • Hopefully Lego heals up so YHC can ask him for a Q.
  • Lift up Tick Tock and his family during their time of need. A service will be held Saturday night with opportunity for pax to show to support. Also, there is a meal train page set up. All this can be found on Slack or reach out to Swing State.

Thanks to everyone who came out today. It was a tough one but we all got stronger. Next week Auto will make us do a bunch of merkins. Until then – CB.