Return of the Ladder

Return of the Ladder

After a 1 week rain delay, YHC gets the gavel at Hydra.  Last week YHC and Witch Doctor went solo after the weak souls tapped out due to rain – – we pounded through a 45min workout in YHC’s pain cave, a mere walk from the Hydra AO.

The Thang:

7 Pax posted in spite of the angry texts from YHC over the past week.  A chill in air as the snow-pocalypse approaches Charlotte.  We take a slow mosey around the front of the school and circle up at the basketball court for COP:

• IW x 20 IC – – ahhhh so good.
• Slow merkin x 5 – – – more on that later
• Mt Climber x 20 IC

Mosey to the small field for the much requested, YHC trademarked Merkin Ladder  You’re welcome.  To lighten the load we add a rest period of LBC’s to the usual protocol:

• Run 60 yds – 20 Merkins, in Cadence + 20 LBC’s in Cadence.
• Run 60 yds – 19 Merkins, in Cadence + 19 LBC’s in Cadence.
• And so on, down to 1 rep. (LBC cadence stopped at 17 as YHC was losing his breath.

This was fun….i think.

We notice that Puddin Pop is dragging a leg through some of the runs.  YHC thinks that Hop’s groinoidal perturbulence may be catchy (a virus?) – – but I’ll leave that thought where it lies.

Mosey back to the basketball court for some recovery Mary:

• Dolly x 20 IC
• Side crunch x 15 IC; Flapjack x 15 IC

Split in 2 groups

• Group 1 run to concession stand for:
  • 10 dips + 10 step ups
• Group 2 run to playground for:
  • 5 pullups + 10 squats
• Back to basketball court for 5 burpees

We did that 3 times through (or 2?)

All workouts with Champagne require grinders, so we mosey to the parking lot to check that box.  We did a few minutes of pleasant grinders.  Then mosey’d to the front lot for a quick set of flutters and that was a wrap.

Moleskin

Good work by all.  I found the LBC addition to the Merkin Ladder provided a nice extra break in each repeat – – so we’ll need to take that out next time.  Best of luck to Puddin’ in getting that leg back in shape – – check with Hops for the recovery protocol.

Announcements

• Joe Davis Run is postponed to January 14, 2017 due to a milk shortage…I mean, snow.

Peace out.