8 fine pax arrived at Pantheon ready for a beating.  As tempting at it was to pull out the bucket-o-pain for the second day in a row, YHC decided to reach way back in weinke history for a workout that was a favorite (perhaps?).  At any rate, near perfect workout weather, with the exception of it being just humid enough for there to be dew on the field.  No matter, plenty of options otherwise.

No new guys, but new faces to YHC (first time meeting BMT and Mousetrap – AYE!).  All were disclaimered and we set out for a mosey around the side of the school.

Warm up

• SSH x40
• Imperial Squat Walkers x20
• Windmills x10
• Peter Parkers x20
• Flip over for dips x20
• Mountain Climbers x20
• Toy soldiers across parking lot
• Lunges back
• Shuffle left/right
• Karaoke left/right

Run back to front of school

The Thang

We talked briefly (and throughout the workout) about the importance of being “attentional”; taking time to throughout the day to create some “white space”.  That’s where it’s often easiest to hear God’s voice.  To help appreciate how to slow down, the main exercises of this workout was a Slow Dirty McDeuce: 12 exercises, 12 slow reps each, taking a lap after every 3 exercises.

Round 1:

• Wide-arm Merkins (3 count down, 1 count up)
• Squats (3 count- down, 1 count up)
• LBCs (3 count-up, 1 count down)

run lap
Round 2:

• Dry Docks (3 count down, 1 count up)
• Flutter Kicks (slow 4 count)
• Calf Raises (3 count down, 1 count up)

run lap
Round 3:

• Dips (3 count down, 1 count up)
• Step Lunges – 12 each leg (3 count down, 1 count up)
• Weezy Jeffersons  (3 count up, 1 count down)

run lap
Round 4 – this was done in Jack Webb style of 1 merkin, then 4 slow moroccan night clubs, then 4 squats then  2 merkins (then 8 and 8), etc.  We did this through 4 rounds

run lap and a half, and land back at COT.  I was sad we didn’t have time for the slow ladder in the field (everything in cadence, including slow bombjacks and 6-count burpees – next time!).

3 minutes left for a little Mary:

• American Hammers
• Skydiver
• Pull the cord, then do moroccan night clubs, while on our bellies (stole that from CSPAN about 3 years ago).

Great job done by all!  Thanks FishSticks for the opportunity to lead!