SubstiQ by Lamont

SubstiQ by Lamont

We started as 6 Pax but turned into 7 before we were done.  One of the Pax got carried away with his pre-run or more likely preferred to keep running rather than take the full brunt of what YHC had in store.

7am so let’s go.  Warm up mosey down the sidewalk and see Bernanke drive by so circle back to pick him up.

COP:  25 SSH, 15 Hillbillies, 15 LSS, 15 Merkins

Cheese weave through the school busses – all shuffle

3 sets of 10 Bombjacks and 20 Flutters

Inch worm bear crawl:  Line up head to toe in plank position, last man bear crawls to the front.  All get to crawl 5 times

Indian run to playground

10 Pull ups, 10 Merkins, 10 CDDS, run halfway around track, 10 squats, 10 jump lunges (aka Mary Catherines), 20 Lunges, run the rest of the way around the track.  Repeat for 3 rounds.

Mosey to practice field but stop half way to pick up Madison, who claimed he had been running but no witnesses.  10 merkins, 10 wide arm merkins and 10 diamond merkins while waiting for “the runner”.

Backward run the length of the field

Pick up a lifting size rock and line up at start of field

10 squat, curl, presses (aka manmakers?)

Partner up w/ partner 1 curling the rock while partner 2 runs to blocking sled and back.  Flip flop. Repeat with tricep extensions.  Repeat both rounds.

Return rocks and head to blocking sled where the Pax showed their blocking skills and actually moved the sled at least 5 feet.  Didn’t seem that hard to me but maybe cuz I was in the coach’s position standing on the sled.

Mosey back to the school.  10 supine pullups, 10 derkins, 20 dips.  Repeat.

Mary:  30 Dollys, 20 LBCs, 25 Freddie Mercurys, Done!

Moleskin:  Always amazed how much more work gets packed into the 15 extra minutes on Saturdays.  Just writing down everything we did has made me tired.  The Pax were strong though and endured a steady 60 minutes of beat down with minimal complaining.  Great work by all, especially the pre-runners that made it for the whole hour and it was good to have Village People join us, even though we weren’t at the YMCA (ouch).  Thanks to Madison for taking us out.  Always a pleasure and an honor to lead.