Fourteen joined YHC in the damp and steamy gloom at Crow’s Nest.   Happy to see and FNG among the usual Pax, YHC gave the disclaimer (push yourself but modify as necessary, etc.)  Here is how it went down:

Warm – o – rama

Indian run passing a 10lb medicine ball from front to back, about 3/4 of a mile toward the back of the school.  From there we circled up for some warm up work:

• 10 windmills IC
• 15 Imperial walkers IC
• 12 Hillbilly walkers IC
• 20 Mountain climbers IC
• Downward dog and honeymooner for a moment or two
• 10 diamond merkins IC

The Thang Part I

Pax proceed to a series of 8 cones set up 10 yards apart, with intermediate cones running parallel in between about 5 yards away:

• diagonal shuffle in a line, 100 yards
• diagonal run, in a line 100 yards
• alternating lunge walk & bear crawl, with 5 jump squats or 5 merkins a each cone, 80 yards
• Gassers (formerly called suicides) at the tall cones, with all you got on the last 80 yards up the slight incline

By this time, everyone seemed to be warmed up so on to:

The Thang Part II

Pax partnered up to knock off the list below; partner one began the exercises while partner two ran a loop around the parking lot, about 75 yards.  Most of us made it through the merkins before Omaha with 7 minutes left, (Awesome Wolverine Fist art work courtesy of the M).

The Thang Part III

• Wall sit passing the 10lb medicine ball while pax alternated doing 3 super duper all you got reach for the stars jump squats.  I think we did this twice?
• Mosey back to COT for a set of American Hammers

Moleskin

We welcomed Chop Block’s big brother, the FNG forever to be know as Mogul for his Real Estate and the ventures.   Hog and Coyote – Olaf (R) looking for a partner to run & bike with.  Prayers for Qbert this week as he counsels kids at church youth camp; prayers for a local family that lost dad too soon to and unexpected heart attack.  Praise for our FNG and for the great initial response to possible Lake Wylie FIA!.  Absolutely an honor to be part of the Pax & to lead a workout.

Aye, Wolverine