Runnin’

Runnin’

YHC knew there would be some pax coming back from some spring break time away. There were also going to be those waking up this morning after consuming far too many non-F3 approved Easter treats yesterday (likely the same guys). Both groups of pax were in need of a much needed beatdown. And so I did my best to help them out and give them what they needed.
Since I wasn’t sure how many were going to be present (YHC has been missing too many Flash workouts lately), my plan was pretty much to do what I prefer to do, which is run. The Weinke would be updated as we go.
16 showed up ready to work.

Warm Up:
Mosey through the parking lot, Disclaimer provided
10 Burpees OYO, then SSH x 25, MC x 20, Plank jacks x 20, Low Slow Merkins x12

The Thang:
Mosey to the path that leads to Transporter’s Home Away from Home.
At each light, complete merkins and jump squats. Begin with 3 and increase at each light by 3. Made it to 15 of each before completing some plank work (Makhtar ndiaye, Peter Parker, etc.) while waiting for the six.

Continue mosey with plank work at various spots (we all need to work on those 6 inch plank jacks).
Stop at the traffic circle.
Triple Nickel-5 burpees at circle, run to grassy area and complete 5 bomb squats — 5 x total.
Mary/plank work while waiting for the six

Run to side of high school.
15 Donkey kicks, 15 Mike Tysons, run to curb and back, x 10 of each, run, then x 5 of each, run

Run to front of high school. Derkins x 20 IC, Jump/step ups x 20, then Derkins x 11 IC (Q fail, couldn’t make it to 15), Jump/step ups x 11, finally Derkins x 10 IC, Jump/step ups x10

Run to Middle School-time for Mary
Heels to Heaven x 25 IC, Dolly x 25 IC, hold 6 inches, Rosalita x 20 IC, American Hammer x 20 IC, Pistol LBC x 15 each leg

Jailbreak back to start

Moleskin:
Solid work by all as the Pax brought it today. I will say that my goal was to keep the heart rate up the entire time and offer little to no rest in between exercises and while waiting for the six. Despite this, the pax did not slow down the entire 45 minutes. It was good to see everyone pushing themselves out there this morning.
According to those who care, we logged over 2.5 miles. Not overly far, but we were constantly moving with a very fast Mosey (some would say run) throughout.
There was some mumblechatter when it came to the Triple Nickel, otherwise the pax were a relatively quiet group this morning.
Thanks to all who showed up today to make my 1.13 year anniversary Q a good one.

COT:
Sanctuary Monday 4/17/17 @ 7:30pm. Wesley Chapel Brooklyn Pizza, new book study begins tonight, Unoffendable
Fuel Event, 4/25/17 @ 7:30pm at ShopDog’s house– Speaker Kid Rock
Family Night-date TBD
ShopDog took us out