4 Miles..Scout’s Honor
YHC decided to mix it up again at AGS this morning. Pre-Blast promised no more than 4 miles, two less than the standard 6 everyone has come to know and experience on Sunday’s. A lot of familiar faces this morning- A Cowboy with DawgPound, and Cupid. An unoccupied silver sedan, which meant Redenbacher was out getting some EC. Planted the flag and in the corner of my eye see a Bobby Dall sighting. He survived Whiplash yesterday and was looking for some recovery…Unfortunately, for him this morning his workout from yesterday was to be a continuation, but at a different speed, which I’m sure he appreciated..
At the 6am start, we had a perfect 6 to start the morning off right.
Warm Up: Light mosey to the Ivan parking lot. Circled up for prison Squats X10, Mountain Climbers X10, Imperial Walkers X10, Fazio Arm circles 10F\10B, Michael Phelps, HB’s X10. From the Ivan parking lot, mosey’d to the top of Stinson with a Squat hold for the six and while I explained this morning’s menu.
The Workout: This morning we would break out the areas surrounding Womble into segments of accountability. We would first journey to the Stop sign at the bottom of Stinson. When PAX arrive to the stop sign, they would perform 5 Burpees, 10 Star Jumps, 20 Squats, and LBC’s until the last PAX had completed their squats. From the bottom of the hill, PAX would continue their run back up the hill and back to the top and perform the same set of exercises- 5 Burpees, 10 Star Jumps, 20 Squats, with a Squat hold for the 6. By that point, everyone had a good lather going and YHC called for an Indian run to the left and proceed up Grigsby to the crosswalk just before the baseball fields to the left. PAX did a rinse repeat of Burpees, Star Jumps, and Squats. Then called for a Scout run, where the lead PAX would run their 5k pace as far ahead as they wanted and then circle back to fall back in line. The run continued all the way to the Sugg Farm gates, where PAX did another rinse repeat of Burpees, Star Jumps, and Squats. Squat hold for the six, before scout running it back to the statue in the middle of the baseball fields. Circled up for a set of squats and monkey humpers. Checked the watch, and was going to do it again for the second straight week by making good on my promise of exact mileage and timing. 4.0 miles, no more and no less. Redenbacher questioned whether YHC had an internal GPS. I guess we’ll have to see what happens next week.
Mary: PAX performed a series of stretches- Plank position performed a right foot over left\left over right to stretch out the calves. Regular Plank, Right Arm Up, Left Arm Up. As we switched to Left Arm, Bernie cruised by to say a hello to PAX. Continued with a runner’s stretch-left leg to left hand, right leg to right hand. Homer to Marge both legs X10, Left Leg X10, Right Leg X10. American Hammers X10. Plank to a Downward Dog with a slight roll back to upright position. As we resumed upright position, Bernie had circled back for some quality COT
Announcements: Cupid shared that Ultimate Frisbee is on the agenda for Mutiny tomorrow. 1776 Workout on July 4th. YHC called a second F at Dunkin Donuts to cap off this morning’s activities.
T-Claps (Recognition): All PAX for holding each other accountable throughout this morning’s workout.
Prayer: Prayers for speedy recoveries for PAX that are injured and for those managing marital challenges. YHC took us out.