“I Love It When A Plan Comes Together” – Hannibal

“I Love It When A Plan Comes Together” – Hannibal

(Posted by Mall Cop on behalf of Hannibal)

8 pax left the fartsack to enter the somewhat warm and misty gloom to put a downPAINment on the day to finish an hour later a little cold and wet.

The Thang:

Warm up jog to the launching pad in the North parking lot

COP: SSH x 35, Imperial Walker x 25, Mountain Climber x 20 & hold plank, Peter Parker x 20 & hold plank, Parker Peter x 15.

Mosey to middle of all the soccer pitches for:

Starfish Round 1:

Burpees x 7

Run to Corner #1 – Merkins x 20

Run to Middle, 7 Burpees

Run to Corner #2 – Lunges x 20

Run to Middle, 7 Burpees

Run to Corner #3 – Carolina Dry Docks x 20

Run to Middle, 7 Burpees

Run to Corner #4 – Squats x 20

Run to middle, 7 Burpees

Starfish Round 2:

Burpees x 5

Run to Corner #1 – Diamond Merkins x 15

Run to Middle, 5 Burpees

Run to Corner #2 – Sister Mary Catherines x 15

Run to Middle, 5 Burpees

Run to Corner #3 – Widearm Merkins x 15

Run to Middle, 5 Burpees

Run to Corner #4 – Prisoner Squats x 15

Run to middle, 5 Burpees

Indian Run around perimeter of Soccer Pitches and up to the pavilion.

People’s Chair – 30 Secs arms by side, 15 secs arms out front, 15 secs arms over head, 15 arm raises.

Rinse and Repeat People’s Chair

Bench Pain Stations:  Declined Merkins, Jump Ups, Dips  (Round 1 – 20 Reps, Round 2 – 15 Reps, Round 3 – 10 Reps)

Mosey to South Entrance 4 Hill, jailbreak halfway.

Hill Work:

Jog down, Lunge walk back up

Jog down, backwards Lunge walk back up

Jog down, Bear Crawl back up

Hand off to Mall Cop for 6 MOM:

Circle up on pavement for: Flutter x 20, hold it 6 inches, Dolly x 20, LBCs x 15, Cumberland County Viaducts x 10 Left & x 10 Right

Naked Moleskin:

From Mall Cop:  Small but great group today in the gloom as we started out at 60 degrees and ended the workout around 49 degrees!  T-Claps to Hannibal for stepping up today for his virgin Q as he was asked late in the week to Co-Q.  You did a fantastic job brother, like you had been counting in Cadence for years.  Hannibal asked YHC if I was ready to take over at the half-way point, but he had a much bigger weinke and was just starting to get on a roll.  YHC promised to lead Mary at the end and Hannibal kept on going just the way his namesake did on the A-Team.  “I Love It When A Plan Comes Together!”