- Workout Date - 09/23/2023
- Q In Charge - Longbottom
- The PAX - The Hard Hat, Annie Oakley, Wiki, Floppy, Slum Lord, Uber, Billy Ray, and LongBottom
- AO -
8 men of courage rolled into “The Gate” at 5:28 this morning to see what obstacles YHC had in store for them on this mild Dec. morning. YHC likes to put together workouts that take up little time explaining so that we can spend our time moving and working hard.
What we do at “The Gate”
Warm-up: 20 x SSH (IC) 20/ 20 x IW (IC)/ 10 x Merkins (IC)/ 10 x Perfect Squats (IC)
Let’s move: mosey down to the back parking lot at John Knox and partner up for Dora Dora Dora 1.2.3. One partner starts prescribed exercise other partner runs to the end of the parking lot and back. (Flip-Flop) when each team finishes with each round of Dora keep running until the 6 is complete and we will start next round together.
Upper Body Dora: 100 x Merkins/ 200 x dips/ 300 x plank shoulder touches
Lower Body Dora: 100 x SC Lunges/ 200 x perfect squats/ 300 x little baby squat jumps
Core Dora: 100 x In & Outs/ 200 x Flutters/ 300 LBC’s
Mosey to Lake Forest Elementary play ground for Pain Stations. Do 3 rounds of each
10 x pull ups
20 x Dips
30 x Mountain Climbers
Run back to Aldersgate parking lot: Done! May have been 1 minute late, Sorry!
YHC has to give props to the pax this AM! Very efficient, we never waited on the 6. All groups were done almost at the sametime. This enabled us to get in ~ 3 miles of running and 1200 exercises. Now that is how you start your day!!!
Announcements: Lots of opportunities to run; drifter 6K, Rudolf run, and other miscellaneous holiday events. If you are a swamprabbit regular and you have not made it our to “The Gate” don’t it is hard, and yes we do run and carry things. The Wednesday version the gate is not for the weak of heart! (Floppy is a mad man)
Prayers: For all pax expecting a new addition and mostly to their M’s. To The Hard Hats In-laws expecting another addition! Prayers for all those suffering in silence.
Till next time in the gloom. It was an honor