For whatever reason, YHC has taken to running on Tuesdays (what??) and therefore has not posted to Golden Corral in several months. It was nice to get back to the first non-running AO to which I posted. Something like coming home, but not at all.

Honestly didn’t know what to expect as far as number of PAX, but was encouraged to see four of our stronger, steadier PAX arrive to join me in the cold gloom. Disclaimer given, then off we went on a somewhat quick-ish mosey towards the Teeter.

String-of-pearls style warmup, stopping at various points to complete 20 SSH, 10 low slow squats, 10 merkins, 15 imperial walkers, and 20 Moroccan nightclubs, all in cadence, ending in the small parking lot in front of what used to be Fort Mill BBQ and what used to be Papa Murphy’s. Worked out to almost exactly one mile. #plannedit

The Thang

To honor the site Q, who unfortunately could not post today, YHC planned a ladder workout in the style Falcon Crest seems to love. Simple: do the exercise at cone 1, run down to Harris Teeter and back, do the exercise at cone 1 and then cone 2, run to HT and back, exercise at cone 1, 2, and 3…

CONES:

• 5 burpees
• 10 pistol squats (5 per leg)
• 15 squat jumps
• 20 lateral lunges with leg lifts (10 per leg; FishSticks had some coordination issues here…)
• 25 monkey humpers
• 30 jumping lunges (15 per leg)
• 35 static sumo squat calf raises
• 40 hydrant circles (20 per leg)

All PAX made it through the series and got to the bonus round: removing the burpees.

Ultimately got in 2.5 miles, in addition to a whole lot of leg pain. We also learned that we don’t do nearly enough single-leg work or lateral work to tone the gluteus medius.

Read the newsletter for announcements. Cool stuff coming up.

Good prayer time for the PAX.

-Jedi