Long-Distance 7’s for Everyone!

Long-Distance 7’s for Everyone!

BETTER LATE THAN NEVER…SORRY FOR THE DELAY, FELLAS. ENJOY!

The rain held off for the 16 Pax that showed at Dromedary at Marvin Ridge HS for what’s come to be a predictable Q for YHC. Plenty of partner work, Lifting rocks, short distance running, and an Awesome Music selection was on tap, but I had the back-up Rainy Day workout plan with the all things “Rain” playlist too. Until next time, fellas!

Warm up around Parking Lot.

20 x SSH

20 x IW

20 x Mtn Climbers

A little stretching prior to the beating:

Upward Dog

Downward Dog

Calf Stretches

Shoulder Stretches (Huggers, Arm Circles, Tricep Stretch)

THE THANG:

Now the fun begins at 5:36am…

Merkin Ladder…1 up to 10. A lot of groaning to start us off. Some quit…or should we say “Modified as Needed”?

Now transition to Parking Lot 7’s, but using the entire length of the MRHS lot.

(1) Dry Docks/(6) Merkins…etc

with (1) Burpee at Top/Crest of the Hill halfway through each segment.

This was more challenging (brutal) than I envisioned. Sorry fellas…I tried to encourage as much as I could as we ran past each other. Circle back for the Six to finish together.

Mosey to the Rock Pile and select a Lifting Rock (always choose wisely!).

Partner up for:

P1 (150) Curls/ P2 Run 1/2 way up the lot to the curb and back

P1 (150) Tricep Ext / P2 Run 1/2 way up the lot to the curb and back

P1 (150) Overhead Press / P2 Run 1/2 way up the lot to the curb and back

Return the rocks while 1/2 the Pax does some Mary at the start.

Transition to Jack Webb’s in the lot with Merkins and Air Presses.  Some thin skin and soft knees were realized at this point. By the time we got to about 5 Merkins, I saw more than half the Pax quit and suddenly need to “stretch”, or should we say “quit”. I don’t blame you, fellas.  It was hot, humid, and we were worn out. Some stood up for Air Presses but didn’t quit, so at 8 we all stood up. At least you all made it through the workout and didn’t bail after SSH!

MOLESKIN:

Nice work by all. Though I bust chops for “Modifying as Needed”, we all know modifying is better than doing nothing. I truly appreciate all of you and your courage to show up every day. We ALL start off out of shape, sluggish, self-conscious of our lack of fitness, but when we stick with it, great things happen.  The ragging never ends though!  I love leading this group of guys at Dromedary, whether I’m on Q or hanging back to encourage a few to keep working hard. We all need encouragement every day, and in the Gloom especially. It’s the glue that keeps us all coming back, accountable, and knowing we all have each others backs if/when needed.  We will all need it one day…just ask for help.

Announcements:

SandBox Prom on 8/31 in Concord NC. F3 has been asked to be Security/Encouragement to the families participating.

YHC took us out in prayer.  WE ARE BLESSED MORE THAN WE DESERVE!

GF