The Hateful 8

The Hateful 8

Coming off of the IPA train (Jai Alai, Juicy J, Pernicious) YHC put together a workout to help flush every ounce of that golden goodness out of the body titled “The Hateful 8”. Initially, there were thoughts of working the parking deck into the mix but YHC just couldn’t waste a beautiful, breezy morning in the hot box. 10 Pax arrived via vehicle, on foot and Abacus must have teleported because I didn’t even see him show up until we were mid-way thru the warm-up mosey. To recap:

Warm-Up

• Short mosey around the backside of Viva Chicken looping back to the launch
• 20 SSH
• 10 Merkins
• 10 Mountain Climbers
• 10 Low Slow Squats

The Hateful 8

1. Burpee
2. Starfish Crunch
3. Plyo Merkin
4. Bombjack
5. Mountain Climber
6. Merkin
7. Jump Squats
8. Burpee Broad Jump

Tabata sytle, ON = 20sec, OFF = 10sec thru The Hateful 8 followed by a recovery loop (same loop as warm-up) for 8 total rounds, eliminating (from the bottom) an exercise after every round until finishing with (1) 20sec round of Burpees to close it out.

This left us with 1min on the clock which was utilized for plank into 6inch hold and into COT.

Moleskin

• A few technical difficulties to start out but it was worth the wait to have a soundtrack other than 45min of mouthbreathing, farts and groaning to tabata out to
• Would like to thank Rage Against the Machine, Metallica, ZZ Top, AC/DC, Black Label Society and last but surely not least Katy Perry for the takeout on the final round
• Strong group of PAX today pushing through some difficult tabata rounds and several treating the recovery loop as anything but a recovery (Doc McStuffins, McGee, Uncle Leo) great push to up the pace for the rest of the group.
• All of the beer has successfully left my body

Annoucements

• Big SANDBOX project this weekend and it’s not too late to volunteer, hit up the #sandbox channel on Slack for more details on this project and more upcoming/on-going
• New Thursday style AMRAP coming to the Cerberus site soon, details to come
• (2) Awesome events upcoming:
  •  CLT Craft Course (8/18/18) – Brewery Hopping via Running (6 breweries in 4 miles) – check out #beerrun channel on Slack for more details
  • Crane Relay (10/26/18) – check out the pre-blast and sign up Crane Relay Link