YHC arrived at the AO wondering whether this would be a time trial on this new workout, or if some of the PAX would be joining in. The course was marked and one car arrived. Hmm… one car… at least there would be someone to give YHC CPR later. Another car arrived and the AO was nearly prepped. Then PAX came piling out of all the doors of the first, as it turned out, Clowncar.

It was 5:15 and the PAX ambushed YHC as the final sidewalk chalk was being applied.

The disclaimer and then Mosey.

The Warm up:

Mosey around the lot with high knees, butt kicks, karaoke.

Circle up at the band practice lot.

ALL IC because ‘Army Training Sir!’

SSH x 30

IW x 20

Windmills x 15

Crab kicks x 15

2 leg Donkey Kicks x 15

Line up on the end line

Bear crawl 20 yds

Crab walk 20 yds

Run it out to the end line.

Repeat

The Thang:

The name of the game was activities that incorporated explosive/dynamic movements. Two lanes with 4 stations outlining an activity and repetitions were lined out going uphill toward the HS. At the bottom of the hill was a bell stand (need to get a better bell). PAX were divided evenly, more or less, between the lanes. Starting at the bottom, staying in their lane, PAX moved up, station to station to the top then ran back to the bottom to ring the bell. Next, switch lanes and repeat.

Lane 1

#1 Lateral Jumps x20 4ct

#2 Plyo Push-up (Clap Merkin) x 20

#3 Box Broad Jump x5

#4 Jump Lunge x20

Lane 2

#1 Speed Skaters x20 2ct

#2 In&Out Merkins x10-ish following the ladder drawn on the lot

#3 Dot Drill x5 in&out, x5 single leg each leg, x5 in&out with 180 turn at each end

#4 180 Squat jumps x20

Mosey to the Pull-up bars

4 Pull-ups

4 Toes to the bar

Run down the hill and back up.

3 Pull-ups

3 Toes to the bar

Continue the ladder until 1.

Mosey back to lot for Hello dollies, Rosalitas, Flutters, and LBCs.

COT and BOM

Moleskin:

For its inauguration, the challenge was for all PAX to complete 2 cycles on each lane (i.e. 4 bell rings each). The next time YHC brings this out of the bag, there will be less reps at each station, with more focus on form. There may also be some competition added or an aggregate group goal for total cycles completed.

The PAX pushed hard through this challenging course. Not much chatter through the lanes. No-one spilled merlot, though YHC may have been on the verge a couple times. It’s always an honor to lead men that make to choice to be out there, men that ask for a beatdown, then come back for a second helping. Keep pushing yourselves and challenge your brothers out in the gloom.

Announcements:

Christmas party. Joe Davis run. Read the newsletter and check the tweeter.

AYE!