I have been skipping Thursday’s of late because I almost always work from home that day and have been choosing to sleep in a bit and go for a run as a change of pace so it was nice to come back here. I believe the Poopdeck was the 2nd “Lake Wylie” AO I ever posted.
It was chilly this morning and felt even colder because of the recent warm weather we’ve been enjoying, but that didn’t stop the other 8 PAX who joined YHC for some fun at the Poopdeck.
I gave a better-than-usual disclaimer since we welcomed back kotter Twitch and we did and Indian Run/5 merkin mosey to the upper parking lot.
CoP
- Windmills (Abe Vigoda) x8
- SSH x25
- Low-Slow-Squat x12
- Plank (1-2-3 count to x12)
- Into 6″ Plank (1-2-3 count to x12)
- Crab Cakes x10
- Diamond Merkins x5
- LBC x15
I chose a distance of about 50 yards (between 2 light posts) for the remaining routines.
Partner up, the 1st routine consisted of crawling under and jumping over. 1 PAX would be in plank position while his partner crawls under him, then he drops to 6″ hold while his partner jumps over. Back to plank and you get the idea. Repeat x10 and then both he and his partner would Bear Crawl to the other light posts and the other PAX would perform the exercise before Bear Crawling back to the 1st light post again.
Then I told all the PAX to do 10 Burpees “OYO” and run “AYG” to the 2nd light post. Mosey back (this was the break). Repeat.
Next up, I had one PAX plank again while the 2nd PAX did 10 incline merkins with his hands on his partners back while he holds plank. Once finished, crab walk to the light post, swap, repeat, and crab walk back.
Then I told all the PAX to do 10 Burpees “OYO” and run “AYG” to the 2nd light post. Instead of the Mosey back I just had them repeat the 10 Burpees and sprint back “AYG” to the 1st light post again.
The last set consisted of decline merkins x10. 1 PAX would hold the legs of his partner while he did merkins (wheelbarrow merkins) and the PAX holding the legs would do x10 Squats. Once complete, wheelbarrow to the lightpost, swap, repeat, and wheelbarrow back.
Then I told all the PAX to do 10 Burpees “OYO” and run “AYG” to the 2nd light post. Repeat.
I then told half the PAX to hold Al Gore while the other half did 30 squats and then vice versa. We then did a lunge walk about 100 yards or more before the mosey back to CoT.
We had 2 minutes to spare so I called on Ice-T for some ab work and we did 10 Big Boy sit-ups OYO, I called out x10 Hello Dolly’s IC and Twich finished us off with 10 American Hammers.
Well done everyone.
CoT
Ice breaker this weekend, Pre-Blast for the Yeti is out, Qsource on Wednesday and Saturdays. Prayers for Iced-T’s grandmother and health for all those that are sick and still getting back in the groove after the holidays.
Thanks for getting me back out to the Poopdeck Peg! Hopefully you can make it next time!
-Flux-