Farmer Mickey
YHC signed up to Q Disney this week since he had decided with Skidmark that it would be a down week on the running front which meant no speed work at the track. One of my favorite AOs from the sheer breadth of things that you can do – today we didn’t need much more than the parking lot though.
I promised a new ride that hadn’t been seen before – the pax that made it out in the rain had the pleasure of farmer’s carrying “Mickey” throughout the workout.
FNGs:
Not today – would’ve been impressive in the 40 degree rain
Warm Up:
SSH x21
Burpee
Imperial Walkers x10
Burpee x2
Hillbilly x10
Burpee x3
Good morning x10
Burpee x4
Frankenstein’s x10
Burpee x5
Merkin x10
Burpee x6 (that’s 21 total for those keeping track)
Take a mosey for what will be our working lap – we made a loop between the parking lot and a small section of the greenway.
The Workout:
Partner up. Two sets of partners split up running opposite directions on our established loop. When they meet they perform 10x Hand Release Merkins the first time, 15x Squats the second, and 20x LBCs the third.
The other pair of partners stayed in the parking lot making a loop – one doing bear crawl, the other farmer’s walking with “Mickey”. The partners switch when they meet – another set of partners relieve them after a full lap.
After we all had a go with “Mickey” we had one pax carry him all the way down the hill to the road – the other 5 ran ahead and performed core work called by a pax. We repeated this up and down the hill until everyone had had their turn – core work included Low Slow Flutter, Nipplers, Shoulder Taps, and three other that my brain fails me on.
We then tucked Mickey away and out came the speaker – we sent 2020 off with a bang to Thunderstruck – SSH the whole time with burpees on every thunder/thunderstruck. Snap confirmed 33 total burpees as YHC advised.
Mary:
Homer to Marge x10
Yoga to let the heart rate come down
Announcements:
F3 turns 10 tomorrow
T-Claps (Recognition):
All the pax that beat the fart sack today and ended 2020 on a high note – 6 in Holly Springs and 6 in Fuquay means quite a few opted for the covers this morning. Let’s do better on the first day of 2021.
Prayer:
Breach took us out with prayers for our nation, first responders, and all those impacted by COVID.
