Big is beautiful

Big is beautiful

After withstanding some fairly overt comments about my curves, YHC woke up this morning, put on my gym shorts that i bought in the husky section at JC Pennys, and rolled into the vine parking lot with a serious chip on my shoulder.

I was pleased to see such a strong turnout and even some new faces in the group. I thought the had come for the ghost flag, so i wanted to make sure they earned it.

Warmup

Mosey to starbucks roundabout

The Thang

10min 100 burpee challege

10 one minute rounds of the following reps

8

9

10

11

12

12

11

10

9

8

Most PAX completed the reps well before the minute was up, the remainder of the time was rest.

Following the 100 burpee challenge, we completed some slow count merkins for recovery. We completed 8 reps of the following with about 10 to 15 seconds rest in between.

Regular

Diamond

Wide arm

Marine corp (elbows tight)

Mosey to Ballantyne Parking Deck

40 SSH in cadence

Sprint two levels and complete 10 jump squats and 20 flutters (2 = 1)

20 to 30 seconds recovery

Sprint 1 level

Complete 15 drop squats on my count

Sprint 1 level

Three sets of reverse lunges. Lunges were completed in cadence  (2 =1) using the same leg (not alternating)

5 (10) R

5 (10) L

7 (14) R

7 (14) L

5 (10) R

5 (10) L

Mosey to bottom of the parking deck.

Pax competed 10 merkins (my count) for recovery

Split into two groups and bunny hop up the stairwell. The two groups met at the top.

Circle up for ab web

Heels to heaven and LBC 1×4 increasing to 5 x 20

20 (40) flutter kicks in cadence

Then back down the H to H and LBC pyramid.

Mosey back to starbucks roundabout and complete  the 10 min 100 burpee challenge

Moleskin

Good work from all the PAX. Very strong group showed up today. I was anticipating alot more resistance when i announced the second round of burpees, but i didn’t hear too much complaining. Just so you are aware i did seek favras input prior to announcing it and he thought it was a good idea…so blame him

6am run at the anne spring GW, contact me or haggis for details

Fun CSUP planned in Gastonia, check preblast for details.

Honor to lead as always.

Love you brothers

P