Twelve warriors braved the brisk conditions for an upper body beatdown courtesy of Cable Guy and White Lightning.  Dirty Dozen – someone said it this morning (Funhouse, I believe) and it seemed to fit.

Posted on behalf of Cable Guy and White Lightning:

The Thang:

White Lightning at Q

Run 2 laps
– Second lap mix in: walking lunges, high knees, butt kickers

Side straddle hopx20
Empiral walker x20
Carolina dry dock x 20
Mountain climbers x 20
Squats x20
Peter Parker x 20
Parker Peter x 20
Windmill x20

Lap around field

4 corners
Merkins 10, 15, 20, 25
Squats
CDD’s
Rinse and repeat

Baseball field
Bear crawl / walking lunge

Hand Off to Cable Guy:

Rock Relay

Mosey to the Wall
20 SU
20 Derkins
20 Dips
10 Derkins

Mosey to the middle
Line up on the Rock
Runners Choice (2 Runners at a time)
Perform exercise till runners return
Burpees
Diamond Merkins
SSH
LBC

Runners Choice again this time carry the rock and hand off rock
Perform exercise till both return
Burpees
Wide Merkins
SSH
Freddie Mercury

Mosey to the Playground
Split up 2 groups
Group 1
2 Pull ups
10 dips
4 pull ups
20 dips
6 pull ups
30 dips

Group 2
2 step up each leg
5 Merkins
4 SU each leg
10 Merkins
6 SU
15 Merkins
6 SU
15 Group 1 & 2 switch

Mosey to the middle
Aborama
20 Hello Dolly
6″ 10 count
Freddie Mercury
45 degrees
20 SSH

COT

Moleskin:

Cable Guy returned to Q today after an extended illness.  Those expecting an ‘easier’ workout today from him were sorely disappointed.  Following the upper body pushfest from White Lighting, Cable Guy picked up the reins and continued the assault with more upper body strength work.  Everyone will be feeling it tomorrow for sure.

Decibel was the only one brave enough to wear shorts this AM – 19 degrees, but felt like 22.

Great to have Cable Guy  back in good form.  The warm cloud emanating from him took some of the chill of the Pax this morning.  .  Also,  it’s great to have our regulars in the park – week after week, rain or shine, freezing cold or just plain cold.    YHC is proud to be part of this group.