Q: Cuddy ,
PAX: Polyp, Cuddy, Mr. Roboto
FNGs: None
COUNT: 3
With a 5K on the schedule later in the morning, YHC planned a beatdown that would focus primarily on upper body and core while saving our legs for the race. As usual, the PAX got a little more than advertised.
Warm-a-rama:
SSH x 20 IC
Sun Gods x 10 IC (forward and reverse)
Carrot Pickers x 10 IC
Sprinklers x 10 IC
Downward Dog / Upward Dog
The Thang:
We moseyed to the front of the school for 50 calf raises before making our way to the grassy area adjacent to the parking lot.
1. The Ladder
We completed an ascending ladder of Merkins, LBCs, and Flutter Kicks: We did 4 rounds increasing by 5 reps from the base of 5 Merkins, 10 LBC, and 15 LSF. We ran 30 yards and back between rounds.
Totals: 50 Merkins, 70 LBCs, and 90 Flutter Kicks.
2. Pull-Up Bar Detour
>From there, we made our way to the pull-up bar behind the school. The PAX partnered up for two rounds of:
– 10 Pull-Ups (with assistance or spotting as needed)
– Lunges and Squats while waiting and spotting
We then returned to the front of the school by the opposite route for another 50 calf raises, bringing our total to 100.
3. Partner Power
Back on the grassy field, the PAX paired up to complete the following combined totals:
– 50 Merkins
– 60 Shoulder Taps
– 70 American Hammers
– 80 Overhead Claps
5. Four Corners
Next up was a trip around four stations:
– Corner 1: 20 Freddie Mercuries
– Corner 2: 20 Carolina Dry Docks
– Corner 3: 20 Heel Touches per side
– Corner 4: 30-second Forearm Plank
Rinse and repeat for two complete rounds.
6. The Covered-Area Finale
After retrieving our Diet Coke bottles that had served as corner markers and properly disposing of them in the trash, we headed to the covered area for one final circuit:
– 10 Irkins
– 10 Derkins
– 10 Step-Ups per leg
– 10 Box Squats
– 10 Bulgarian Split Squats per leg
– 10 Oblique Crunches per side
Of course, one round wasn’t enough, so we rinsed and repeated before heading back to the front parking lot.
Mary:
We wrapped things up with a variety of stretches to loosen up those muscles before the day’s remaining activities.
COT:
We counted named and prayed and headed to Carolina Bagel. YHC headed to Carolina Colours for the 5K and ran into Pyro, who was running with his 2.0, and oz, who turned in a strong performance.