It’s been a long time since YHC had the opportunity to Q at the region’s buffet of pain. When the call came out requesting my service, I readily accepted and then immediately forgot about it. Good thing our buddy Lutefisk has that reminder email set up!

A few brave (read: ill informed) PAX pre-ran before the group of 10 – scratch that, 11 when Duck Dynasty came in hot – gathered for the disclaimer at 0515. Once that was done, we set off on a mosey around the parking lot for a string-of-pearls style warmup.

Moseys included side shuffles, high knees, butt kickers, toy soldiers, and forward-moving hillbilly squat walkers. Every little bit we stopped for a warmup exercise or two.

Pearl 1: 25 SSH + 5 burpees

Pearl 2: 10 Windmills + 5 burpees

Pearl 3: 20 Moroccan Night Clubs + 5 burpees

Mosey up to the church parking lot for the fun. Basic plan: circuit work done as a group. Exercise, run a lap, exercise, run a lap, and so on. Each round of the circuit gets progressively harder and therefore more enjoyable.

Circuit 1

• Round 1
  • Jumping Lunges (20 in cadence)
  • Merkins (15 in cadence)
  • High Knees (100 – 50 per leg)
• Round 2
  • Jumping Lunge half turns (10 in candence I think)
  • Diamond Merkins (15 in cadence I think)
  • High Knees (100 – 50 per leg…this I’m sure of)
• Round 3
  • 3-pulse Lunge Jumps (20 in cadence; drop into lunge and pulse three times “Thigh Master” style, then jump and switch legs)
  • Slo-mo Merkins (10 in cadence; 5 count down, 5 count hold at the bottom, 5 count up)
  • High Knees (100 – 50 per leg)

Circuit 2

• Round 1
  • Squat Jumps (15 in cadence I think)
  • Carolina Dry Docks (20 in cadence)
  • Run Lunge High Knee Skip (5 per leg; do a runner’s lunge with hands on the ground, back leg comes forward and through as you jump up, same leg goes back behind as you come back down to runner’s lunge)
• Round 2
  • 3-pulse Sumo Squat Jump (10 in cadence, same idea as 3-pulse jump lunges above)
  • Dive Bomber Merkins (10 in cadence) RUN TO COT
  • Run Lunge High Knee Skip (5 per leg)

Circuit 3

• We only got to one round here, with no running between…
  • DaVinci cartwheels (20 – 10 per leg; check the exicon as these are there)
  • Donkey Dogs (10 per leg; one-legged downward dog, the leg that is up comes forward to same-side elbow, then back in the air)
  • Burpees (15)

And that’s 0600. Already in COT, so quick count, name-o-rama, announcements, and prayers.

No big message to share today. Proud of the guys. We got at least 2.5 miles of running mixed in among all the other stuff. It looks like there are some exercises that could use a name, so I’m open to suggestions.

Always an honor to lead. Thanks for the opportunity, Lutefisk.

-Jedi