Last Man Standing
YHC had been thinking about this Q for a few weeks and trying to figure out how to pull it off. I wanted to make sure everyone pushed themselves but we all stayed together. How we could modify and keep the integrity of workout in tact. It was challenging to pull off but I think it well this time. I’ll reflect more on it and take suggestions on how to improve. The main even was pre-blasted so everyone knew what was coming.
This is also a great workout to prepare for the South Wake Beer Mile in October.
EC: Deadbolt, Mookie, Skidmark
FNGs: None
Warm Up: Very minimal as we got right to it. 25 SSH, 10cc IW, 10cc Hillbillies
The Workout: Last man standing theme. Down to the tunnel and runs were completed on the long portion of the greenway
- 1/4 mile run and a minimum of 5 rep exercises completed in certain amount of time.
- 1st round needed to be completed in 2:40 (includes running and exercises)
- 2nd round 2:35
- 3rd round 2:30
- So on and so forth
- We completed 12 rounds for 3 miles with the last at 1:50 return and completed the exercises. At this time we had 6 Pax still in: Snap, Pablo, Pikachu, Lipstick, Lucky Charms, and Skidmark
- If you didn’t make the cutoff time you ran to until leaders were coming back and then did exercises with the group.
Indian Run around the complex with stops to 10 counts of erkins, derkins, and dips, 10 burpees OYO, 10 box jumps, and 25 merkins.
Return to basketball court
Mary: 10 minutes of stretching
Announcements: Long Ass Run Saturday. 22 milers start at 0715 from New Hill. 14.5 mile from New Hope Church Road at 0815, 0930 South Point Mall. Details on Slack.
T-Claps (Recognition): Pax this morning really pushed themselves. Lipstick somehow managed to run a lap, do exercises, take a shit, and make the next run in time. Quite impressive!
Prayer: Wallabee, Bernie’s family, Buford’s friend, those battling addictions