All Business at the Nest
The temp was much warmer than yesterday – in the mid 50’s, which is just about perfect for what we do in the gloom. There wasn’t much mumblechatter this morning so it was all business for the most part throughout the workout. Not totally sure what to attribute that to, but we’ll say it was the intensity of the beatdown that limited our ability to chat it up.
FNGs: None
Warm Up:
Mosey around the parking lot, mixing in some high knees and butt kickers along the way.
Frankensteins x10 IC
Good Mornings x10 IC
Sir Fazio Arm Circles x10 IC – forward and reverse
SSH x25 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
Thang 1: Mosey around the parking lot for a pyramid with the following four exercises: 1) Spiderman Merkins x10; 2) Freddy Mercuries x15 IC ; 3) Prisoner Squats x25; 4) Scorpion Dry Docks x10 each leg:
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Exercise 1, run a lap around the parking lot
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Exercises 1, 2, run a lap
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Exercises 1, 2, 3, run a lap
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Exercises 1, 2, 3, 4, run a lap
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Exercises 2, 3, 4, run a lap
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Exercises, 3, 4, run a lap
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Exercise 4, run a lap
Thang 2: Partner up for Dora and Mosey over to the pavilion. Partner 1 exercises while partner 2 runs a lap around the track:
100 shoulder tap merkins
200 step-ups
300 LBC’s (aka Mary)
We had to stop there as time had expired and the PAX were spent. 600 calories burned makes for a great start to the day – plus another 400 for those who did EC = 1k. Great work gents.
Mary:
Included in the workout at no additional charge.
Announcements:
MULE this Sat. – See Slack/ FB for details
Wrightsville is coming soon.
T-Claps (Recognition):
Beater and Marky Mark for joining YHC for EC. It’s always good to have someone to run with.
Prayer:
Beater’s friend going through a tough time – lost his uncle and having issues at work.
Several PAX nursing injuries as they train for upcoming races.
Virus outbreak – pray for those affected and infected.
Until next time…SYITG
