Back to Basics

Back to Basics

Five Weddington Warriors posted for a weekend wakeup call that looked something like this:

COP In Cadence
SSH x 25
Merkins x 15
Squats x 20
Imperial Walker x 20
Lunge Jumps x 20

Run around right side of school to courtyard
Wall Derkins x 15
Box Jumps x 15
Feet on Wall Crunches x 20

Run around school to back porch
Wide Arms x 15
Box Jumps x 15
Dips x 15

Run to rock quarry, lifting IC
Curls x 15, Tricep x 15, Overhead x 15
Rinse & repeat w 10

Run to bridge. Bear Crawl 1st half, Lunge Walk 2nd half.

Run to concession stand.
Box Jumps x 15
Dips x 15
Derkins x 15

Indian Run around track, lap and a quarter to Visitor’s bleachers.
Bleacher Run up and down each railing, finishing at top.
People’s Chair
Merkins x 15 IC
Box Jumps x 15 IC
Dips x 15 IC

Run to Middle School porch
Heels to Heaven x 25
Flutter x 25
American Hammer x 15
Bicycle x 15

Run back to track. Bear Crawl 25 yds, Crab Walk back.
Tempo Runs: 1/2 lap at 60%, 1/4 lap at 80%, 1/4 lap at 100%.
Repeat

LBCs so Q can catch his breath
Back up to top of Visitor’s Side
People’s Chair w Air Presses
Derkins x 15

Run back to concession stand
Step Up x 10 per side
Wide Arm x 15
LBC x 25

Run back across bridge
Incline Merkins at rail x 10
Run to front of school
LBC x 50 IC
Dolly x 15

Moleskin
Between vacations and Southern Discomfort, we had a lighter crowd today, but everyone brought their A game. Crowbar crushed the Tempo Runs, Kevorkian couldn’t get enough Dips and Derkins, Camacho and Transporter are just plain strong.
It was a good tour of the facilities, and just a plain old Bootcamp beatdown.
YHC always feels privileged to lead this group. Also ready to share the reigns with others, so step up and claim a weekend to Q. I can split the lead with anyone who hasn’t led before, no experience necessary. #maleleadership

Continue to keep Heather Meyers in your prayers, as she undergoes surgery Monday August 3rd for removal of breast cancer.