YHC was informed this was a HIIT AO, did some Googling night before, and drafted up a weinke that I believe would meet the requirement. Hard to avoid a football field or pull up bars, so decided to say yes to both.

Quick disclaimer and we’re off to the track.

Warmup

• Run 200 meters & stop – following in so so cadence form:
  • Monkey Humpers – a Hardwood favorite BTW
  • Imperial Walkers –
  • Hill Billy Walkers
  • Cherry Pickers
  • Peter Parkers
  • Parker Peters – Shady was kind enough to call out I did Peter Parkers twice
  • Downward dog
  • Honey Mooner
  • Band Camp Stretches

Mosey 200 meters to end zone

The Thang(s)

Intent was to have sprints of varied distances followed by exercises as a “rest” period, followed by more sprints.

Quarter Pounder

Sprint to marker, do exercise, sprint back to end zone, then sprint to next marker. Increments of 25.

• Sprint to 25 – 25 Vups & sprint back rinse and repeat…
• 50 – Monkey Humpers
• 75 – Mountain Climbers
• 100 – Calf Raises

Red Barchetta

Very similar yet you start by sprinting 100 yards, conduct exercise, sprint back to end zone and plank for 6. Rinse and repeat down in 25s. Intent was to keep the group together.

• 100 – SSHs
• 75 – Should Taps
• 50 – LBCs
• 25 – Merkins
• Bonus – sprint 10 yards, 10 burpees and sprint back

DMC

• Duck walk to 10 yard line, 10 merkins, crawl bear back.
• Duck walk to 20 yard line, 20 merkins, crawl bear back.
• Duck walk to 30 yard line, 30 merkins, crawl bear back.

Human Hurdling

Read this in exicon and had to try. Break up into 2 teams, a race of sorts.

Starting in plank, 1 man sprints to 10 yard line and plank. Man #2 sprints to 20 yard line, hurdles man at 10 yard line and planks. Man #3 sprints to 30 yard line hurdling man #1 and man #2 along the way and planks. Rinse and repeat to the end zone followed by another rinse and repeat back to end zone.

About 15 minutes left and it was time for pull ups. Had a hill sprints w/ pullups at top and exercise on bottom for 5 rounds but decided to prioritize the burpee pull ups due to time constraints.

Burpee Pullups

Consulted w/ Johnny Utah night before and thought, this would be marvelous. After attempting to articulate and failing, turned it over to Johnny U to articulate much clearer.

• 1 burpee followed by 1 pull-up or chin up
• 1 burpee followed by 2 pull-ups or chin ups
• Rinse and repeat staying w/ 1 burpee to 6 pull-ups or chin ups

Then reverse

• 1 pullup/chin up 6 burpees
• 1 pullup/chin up 5 burpees
• etc…

4 minutes left, headed to COT for some Mary.

Announcements

Most announcements at a COT ever!

• Rooster
• Grow Ruck
• Bacon Run
• Waxhaw Trail run
• Metro CSAUP

And probably others

Prayers for guidance on life decisions and selflessness, mental health, and enduring a season of lots of change.

NMM

It’s admittedly been a really tough week for my family and I, after some very long weeks, the last thing I want to do is draft up a weinke and Q the next morning. That’s me being honest.

Normally, I’m excited and enjoy creatively bringing the pain , but there’s not much gas in the tank, and my mind is elsewhere.

But you have an obligation and owe it to the PAX who decide to do the harder thing; there are expectations to be met.

As I rolled into the parking lot and saw the cars, my worries sort of vanished and the excitement crept in. For 45 minutes, we’re going to work hard, bust balls, and set aside our worries or share them knowing you have a brother there to support. We’ll all get better together and you’re not alone.

I took a look around at the very respectable HIM that posted this morning and was grateful because, whether or not they know it, they’ve taught me something and they push me to be better.

Embracing the suck in the gloom builds the character and durability to endure the challenges we face daily. It’s more than a workout.