QIC: Apnea
PAX: Belding, Bugs (FNG), Cheesehead, Cricket, CZ, DBA, Dillio, Grouper, Hitchhiker, Noodle, Petey, Urkel, Waterboy
This was another classic example of looked better on paper as YHC finalized the workout 30 minutes before the beatdown and underestimated the total distance that the PAX would be running today. 14 PAX in attendance including one FNG. Five core principles given along with the standard disclaimer, and we were off on a warm-up mosey to the main roundabout for:
SSH X 10 IC
Frankensteins X 10 IC
Windmills X 10 IC
10 Merkins X 10 IC
Mosey to corner of sunlake and LLR blvd for today’s plan which had us heading south along sunlake blvd.
Starting at the first light pole all PAX did 5 burpees before running to the third light pole for 20 merkins.
Mosey back to the first light pole for 5 burpees then mosey to the 5th light pole for 20 merkins and 30 squats.
Mosey back to the first light pole for 5 burpees then mosey to the 7th light pole for 20 merkins, 30 squats, 20 Big Boy Situps, and 20 Leg Raises.
Mosey back to the first light pole for 5 burpees then mosey to the 9th light pole for 20 merkins, 30 squats, 20 Big Boy Situps, 20 Leg Raises, and 45 Calf Raises (15 forward, 15 toes pointed outward, 15 toes pointed inward).
Mosey back to the first light pole for 5 burpees then mosey to the 11th light pole for 20 merkins, 30 squats, 20 Big Boy Situps, 20 Leg Raises, 45 Calf Raises (15 forward, 15 toes pointed outward, 15 toes pointed inward), and 50 SSH.
All PAX completed the exercises through at least the 9th light pole with some making it to the 11th light pole before YHC called an audible to head back with time running out.
Once all PAX were in, single file line for a leisurely Indian run back to the courts. We made it back with just under a minute left, so we had time for last exercise.
Savasana IC for 30 seconds (or lay on your six and do nothing but breathe).
Great job by all PAX today in pushing the pace and completing four/five rounds for about 2.5 – 3.0 miles. Welcome to FNG – Bugs who seemed to float during all the mosey (according to Belding).
COT
Prayers for all PAX recovering from injuries, DR, or unable to make it out this morning.