YHC decided to embrace the limited run mantra completely with a zero-run workout. Movement between Thangs was done at a walking pace and only long enough to slightly drop HR.
Warm up was a fairly standard one: Good Morning, Side Straddle Hop, Down Dog, Sir Fazio, Windmill, Hillbilly, Calf Stretch
Thang 1:
PAX all circle up, and an “active” and “active recovery” exercise are called. Ascending ladder of 1-2-3-4 reps of the active exercise, one PAX at a time, moving around the circle. All other PAX AMRAP active recovery.
Jump Squat / Squat Pulse
Merkin / Superman Pulse
Shoulder tap / High Plank
Boat-Canoe / Hundreds
Thang 2:
Partner up. One Partner holds chill cut while the other does agility jumps over his feet, from side-to-side (20 count). Alternate positions, then repeato.
Thang 3:
Descending ladder from Thang 1: 4-3-2-1 reps of active work bring us around the circle four times. Most PAX are at failure on the active recovery excercise.
Thang 4:
Balls-to-the-wall and people’s chair hold, with each PAX providing a 10 count down the line.
Back to the flag for Mary and COT with run crew:
Pom pom, Overflow, Entitlement, PBX, Geek squad, Clementine, Trike, BOGO, High school musical, Bonanza