More of the Same w/ YHC on Q

More of the Same w/ YHC on Q

Another strong group showed up at McKee Road Elementary for our weekly downpainment at the workout that got it all started in Charlotte South, Area 51.  YHC planted the shovel flag early and took part in 2 mileish pre-run.  No other PAX along for the fun, but that was more YHC’s fault as no pre-blast and the Tweet announcing the pre-run did not go out until later in the evening.  As I arrived back at the school I found Cold Cuts and Croissant ready to go and soon we were joined by 5 other PAX for the morning’s festivities.

With clock indicating 0700 hours and O’Tannenbaum rolling in right on time, we headed out to the newly irrigated soccer fields for a brief warm-up.  Jogged across the soccer field and mixed in some backwards run, high knees, and butt kickers and ended up in the lower parking lot for COP:

• IW x 25 IC
• Squat x 15 IC
• Merkins x 15 IC
• MC x 20 IC
• Plank Jacks x 20 IC (in honor of HOPS & Iron Horse, who are on strike when it comes to SSH)

With everyone warmed up, led the group over to the small grassy area behind the lower parking lot.  As anyone who has worked out when I’ve Q’d knows, YHC is not real creative when it comes to planning out work-outs.  Stick to the bread and butter and try to mix it up from week to week.  With that said, had the PAX line up for Merkin Ladder.

• Wide-arm merkins x 5, run to other side of grassy area
• Wide-arm merkins x 10, back to start
• Wide-arm merkins x 15, run back across
• Wide-arm merkins x 20, back to start
• Plank it up and wait for Six to finish up
• Rinse & repeat, replacing wide-arm merkins w/ LBCs

With that done, we mosied across the soccer field over to the rock pile.  PAX were instructed to grab a lifting rock and then head down to goal line of soccer field.  There was some skepticism when YHC indicated lifting rock, but PAX followed instructions and grabbed man sized boulders.  As promised, no running with the rocks was involved, even if there was some running to follow (always good to check the fine print).

Completed the following:

• Curls x 15 IC, Rock Presses x 15 IC, Goblet Squats x 15 IC, drop rock and run to midfield and back
• Curls x 10 IC, Rock Presses x 10 IC, Goblet Squats x 10 IC, drop rock and run length of the field and back
• Curls x 5 IC, Rock Presses x 5 IC, Goblet Squats x 5 IC, drop rock and run to midfield & back

Return the rocks to their rightful resting spots and then we had a nice leisurely stroll to the back playground area w/ NC landmarks.  At this point, Qs plan was pretty evident.  Complete some exercises, mix in a little run, etc.  So for this round we completed the following:

• Jump ups/Step-ups x 10 on log, Incline Merkins x 10, Tire Hops x 10
• Run to the back of the school
• Donkey kicks x 10, Dips x 10
• Run back to NC landmarks playground
• Rinse x repeat w/ reps x 15
• Rinse x repeat w/ reps x 10

Enough running for now.  Good time for a little Mary to change things up:

• Dolly x 15 IC, hold’em
• Flutter x 15 IC, hold’em
• Rosalita x 15 IC
• LBC x 15 IC
• Back Scratchers x 15 IC
• CCV x 15 R IC
• CCV x 15L IC

After that short intermission we headed up the front playground for another round of circuit work. With Salt Lick in attendance, had to make sure we worked in some pull-ups.  Mixed in some Dips & Jump Squats for good measure, as follows:

• Pull-ups x 10, Dips x 10, Jump Squats x 10
• Pull-ups x 10, Dips x 15, Jump Squats x 15
• Pull-ups x 10, Dips x 20, Jump Squats x 20

As is typical for an YHC led work-out, had to work in some People’s Chair.  Cold Cuts made mention that it must be a favorite of mine.  In reality, it is brief respite to formulate any last minute modifications or additions to the Weinke.  Therefore, completed the following:

• PC x 75 sec, w/ arms out front & then air presses x 20 IC
• Lunge walk out to the sidewalk

Ready now to get back after it, we headed over to the parking lot for a little island hopping, parking lot island that would be.  Teacher parking lot is a good 75-100 yards long with island at each end.  In keeping with the earlier theme of exercise with short run in between, PAX were instructed to complete a CDD double loop.  Start with 5 CDD, run to other island, 10 CDD, run around island & back to start, 15 CDD, back out to island, 20 CDD, then complete lap 2 with run back to start.

2 minutes left, so we made our way over to grass/dirt lawn at front of school.  Circled up and completed LBCs x 50 IC.

COT

NMM:

• Good amount of chatter before the start regarding Joker’s recent comment of eliminating certain exercises with each birthday.  First two on his bucket list to be eliminated were Burpees & Turkish Get-ups.  With that being disclosed, made sure not to include either in the work-out.  Didn’t want to make anyone feel left out.
• Good to have Coal Miner’s Daughter back out with us at McKee this week.  Been a while since we had seen him out at Area 51.  Posts during the week at Death Valley and other AOs, but had not had him join us on Saturday morning in a while.  Kotters
• Beaver indicated before we started that he was just not feeling it.  No particluar reason, just energy was not great.  Even so, gutted it out and worked hard for the full 60 minutes.
• Always good to have Salt Lick out with us.  Seems to have rebounded nicely from back issues he was having and looking strong.  And thanks for the take-out at the end.
• Croissant is looking strong here as we wrap up the summer months.  May not enjoy the colder temps in Jan/Feb, but he seems to have hit his stride as we wind down the Dog Days of summer.

Announcements:

• BRR – A few teams still looking for runners to join in on 200+ mile relay race up in the Blue Ridge Mountains.  It will hurt, but 2nd F opportunity is off the charts.  Also looking for a few good drivers to chauffeur team vans during the race.  Let Turkey Leg, scott_mastbrook@yahoo.com, know if interested in participating.
• Mud Run sign-ups should be available any day.  Mermaid is Area 51 Mud Run Q for October.  Get your 4-man team together for this CSAUP event.
• Continued prayers for Ice 9 and his M as she battles breast cancer