After 21 weeks off from the Q sheet (last Q was Wolverine in July!) YHC returned to the gloom where a full body workout was presented.
Starting with light mumble chatter about Cooter’s (running on them, moisture and running near creeks) the disclaimer was given along with The Pledge.
Mozy to dirt lot for warmups
SSH
Good Mornings
Sir Fazio Arm Circles & reverse
Overhead Claps
Plank for calf stretches
Runners stretch with arm up / both sides
Mozy down power line hill to shelter for
Thang 1: Partner Dora
100 plank jacks
200 squats
300 LBCs
+ run the pickle
Once pax was done done with did a quick set of
L/R step ups
Dips
Irkins
Mozy towards BB court for
Thang 2: Lunge Walk & Bear Crawls
3 parking stripes then switch.
Repeat but replace Bear Crawls with Crab Walk
Then Quick feet on painted lines…and Mozy to BB Court for
Thang 4: Running The Court Lines
Partner 1 run
Partner 2: wall sit
Then
Partner 1: run
Partner 2: balls to wall(fence)
Mozy to Bridge quicky set of
Dips
Irkins
Mozy to flag for Mary
Flutter Kicks
American Hammer
Dying Cockroach
Scuba Buddha
Makhtar N’Diayes
Have a nice day.
YHC took us out in prayer.
Coffetteria at starbucks where Sooey Starskyd