15 posted for YHC’s Q at Centurion. It is always a little intimidating when the War Daddy has to Q as you hate to disappoint. The pressure was high and I tried to lower the bar last night by suggesting it would be an easy day. The Pax immediately started poking the bear. The age insults began and I had a fitful night of sleep. Several pax ran to the site likely worried that they would not get a satisfying workout in today. I tried my best to deliver a quality plan.
The Thang:
- Brief warm up jog
- COP for 25x SSH, 30x selection standard merkins, 25x mountain climbers, 10x 8 count body builders (unlike my experience earlier this week at a liberal arts university not known for quality football like my alma maters, Clemson and Duke, we did NOT do windmills and arm circles)
- Run to the Charlotte Aquatics center hill, furthermore to be known as “the Zoo”
- Bear crawl up the hill, 5x 8 count body builders, run back
- Duck walk up the hill, 10x burpees, run back
- Crab walk up the hill, 20x merkins, run back
- Frog jump up the hill, 30x sumo jump squats, run back
- Human backwards run, recover
- Run to the Panera parking lot for a ladder circuit on the stairs
- Start with exercise, followed by a stair loop.
- 5x 8-count body builders,
- 10x Burpees
- 20x Merkins
- 30x Sumo jump squat
- 20x Merkins
- 10x Burpees
- 5x 8-count body builders
- Run to the hill behind fresh market with an AYG sprint on the way
- Up the hill and 5 burpees
- Then the crowd pleaser – Jack Webbs (1 merkin followed by 4 air presses, increasing each as you go) Due to the bear poking by Chelms we had to go to 13 merkins so we could get to 53 air presses – that is a lot of reps in there!
- Mosey back for COT
This was a fun circuit today. The lack of mumblechatter once we got rolling suggested that it at least got the crowd breathing hard.
Sumo jump squats after an uphill duck walk is a bad idea.
Frazier is fast no matter what you throw at him.
As much as I wanted to shake Chelms since he poked YHC last night, he just won’t let go.
Enjoyed having the Q. Hope it met the standard.
Announcements:
Fight Night at the Vine coming up – talk to Haggis
Sign up for BRR if you are interested in being on an Area 51 team – talk to Turkey Leg
Brain Cancer Race on March 21 – Marshall Park
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