Laying the Foundation

Laying the Foundation

YHC forgot the shovel flag this morning, but 23 pax (including 1 FNG) showed up anyway to enjoy the cool, crisp morning at Death Valley.

Little baby jog thru the parking lots to the far side of the school.

COP:

• SSH x 25
• Mountain Climbers x 25
• Imperial Walkers x 25
• Merkins x 25
• Arm circles x 25 each direction
• Turkish Getups x 10 R/L

Jog down to the baseball field for an animal theme:

• Bear crawl from edge of grass to the outfield fence
• Crab walk back to the infield
• Inch worm to the fence
• Dragon walk (or alligator walk) back to infield

Mosey back to the parking lot and partner up.  Grab 1 cinder block for each group from YHC’s truck.  AUDIBLE:  Smaller group today, so lose the partner and everyone grab a cinder block.

Head to the football field for some running and blocking.  Perform called exercise, then run 200 yards and perform same exercise again.

• Side-to-side merkins on the cinder block x 20, rinse and repeat
• Plank-o-rama
• Shoulder Presses x 20 with cinder block, rinse and repeat
• Plank-o-rama
• Bicep Curls x 20 with cinder block, rinse and repeat
• Plank-o-rama
• Tricep Extension x 20 with cinder block, rinse and repeat
• Plank-o-rama, including Makhtar N’Diaye
• 25 LBC’s with the cinder block, rinse and repeat (no run in between this one)

COT

Moleskin:

• Great work by all this morning.  Thanks for going along with my surprise plan of using the cinder blocks.
• Apparently there was a nearly merlot spillage by a pax who shall remain nameless.
• I realized while typing this that we did not do a single burpee this morning.  Everyone, down and knock out 10 burpees OYO. 
• Welcome to our FNG Sussudia (Kevin S. is a Phil Collins look-a-like).  Good work out there, hope to see you back out soon.
• Thanks for coming out to Death Valley.  It’s always a pleasure to lead such a strong group.

Announcements:

• HDHH tonight – 6 pm at Vintner Wine Market and The Lodge.
• Palmetto 200 is coming in March 2014.  This is a relay similar to the BRR.  Here’s the link:  http://f3nation.com/2013/10/01/50427/.  See Slim Fast if you’re interested in forming an Area 51 team.
• Area 51 3rd F workouts Wednesday, Thursday and Friday.  Check website, twitter and/or weekly email for details.