Cut to the CORE

7 Men resisted the temptation to sleep in another 15 minutes and showed up for the #earlyedition at the Main Thang.  YHC typically has some leg heavy beatdowns planned, but resisted the temptation with the drifter being 2 days away.  Instead of only devoting the last 6 minutes of the workout to Mary, we’ll try to have it be the focus today….

Warm UP

SSH X 25
IW X 20
Merkins X 10 (Slow count down 1…2…3… up on the rep count)
Mtn Climbers X 15

The Thang
Mosey to amphitheater behind PC
Men’s Health posted a calorie-busting workout on twitter with only 2 exercises…let’s try it (of which, Iceman mentioned that half of my Tweets are RT’s of Men’s Health Info):

Bulgarian Split Squat X 10 IC on the right
BSS X 10 IC on the left
Derkins X 10 (Slow count down 1….2…3…up on the rep count)
Repeato
#SoMaybeLegsWillBurnToday

Mosey to the Parking Garage next to Bowater Building

Core Escalator
5 X X’s and O’s
Sprint up ramp
Mosey flat part
SSH’s until everyone is together
5 X X’s and O’s; 10 X V-ups
Sprint Ramp, Mosey Flat, SSH until all together
5 X X’s and O’s; 10 X V-ups; 15 X Big Boy Situps
Sprint Ramp, Mosey Flat, SSH until all together
5 X X’s and O’s; 10 X V-ups; 15 X Big Boy Situps; 20 X Russian Twists
Mosey down Stairs, SSH until all together
*I forgot how short this Parking deck is.  We are getting too fit for this deck.
*At this time, we also happened to see some crazy people running down main street holding fire hoses above their heads #mabmab
Active rest = 10 hand-release burpees

Core Escalator 2
10 X Heels to Heaven
Sprint Ramp, Mosey Flat, SSH until all together
10 X H2H; 20 X Air Humpers
Sprint Ramp, Mosey Flat, SSH until all together
10 X H2H; 20 X Air Humpers ; 30 X Side LBCs (15 laying on your right; 15 on your left)
Sprint Ramp, Mosey Flat, SSH until all together
10 X H2H; 20 X Air humpers; 30 X Side LBCs (15 laying on your right; 15 on your left); 40 LBCs
Mosey down the stairs to the bottom
*during the announcing of the last set, Ice wanted Freddie Mercury’s.  YHC didn’t call it out for the set of 40 because Freddie Mercury’s are so much better when down SLOWLY
10 X Freddy Mercury’s (very slow cadence) #Pokedthebear

Mosey over to the amphitheater again

Bow Climbers X 20
Russian Twists X 20
Backwards Bends or backwards LBCs X 10
Repeato

One more set of…….
BSS X 10 IC on the right
BSS X 10 IC on the left
Derkins X 10 (Slow count down 1….2…3…up on the rep count)

Mosey to the railing
10 X Supine Pull-ups (Slow count up 1…2…3…down on the rep count)
20 X LBCs
10 X Supine Pull-up negatives (Slow count DOWN 1….2….3…up on the rep count)
20 X LBCs

Mosey up the stairs to Main st….JAIL BREAK TO THE FLAGS

We already had done Mary, so we stretched Backs and thighs for 2 mins.

Naked Moleskin
– PAX was very quiet with the #mumblechatter this AM.
– Drifter this weekend:  0815 starts the pre-race workout   Warmup before the 9AM Start.  FreezeDry looking for someone to take his Bib as he cannot show at no cost…however, he is keeping the swag.
– Progress on Mission I’m Possible with possible charity, will update as info is available
– Mudrun is open for entries.  Mab Mab is the Q on this one along with Earthmover.  Get signed up and partake in an awesome event.
– Working on event to give back to MainThang AO.  Latka to provide details when settled.  PLEASE MAKE AN EFFORT TO BE INVOLVED.  THIS HAS BEEN OUR HOME FOR 2 YEARS NOW AND WE NEED TO GIVE BACK TO IT
– Q School on 2/17 at 530.  We need more people to start stepping up to Q.  Please attend and learn about proper counts, workouts, etc.